01/04/2019

4
Jan

01/04/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

2 Steady Rounds:

20 Cal Air Bike

20m Spidermans

20m Inchworms

Mobility

2min/side EACH:

– Foam or Rumble Roll your Quads and IT Bands

– Banded Shoulder Distraction

Movement Review

5 minutes to work on and warm up Double Under’s:

https://youtu.be/-tF3hUsPZAI

WOD

WHY? (Time)

1000 Meter Farmers Carry (50/35)

300 Double Under’s (3:1)

100 Burpees
With a running clock and a 30 minute time cap, athletes can break up the reps however they want with a few exceptions…Farmers Carry will be done in 100 or 200m sets, nothing more and nothing less. Burpees and Double Under’s should be done in no less than sets of 10 reps each. These are just the guidelines, athletes have 30 minutes to complete as much work as possible.