01/22/2019

22
Jan

01/22/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

3 Steady Rounds of 10-15 Reps or Seconds of Each Movement:

– Samson Stretch

– PVC or Empty Bar OHS

– Supermans

– Situps

– Pullups

– Bench Dips

Mobility

2 minutes Each:

– Foam Roll Calves

– KB Goblet Hold and Ankle Mobilization

– Front Rack Stretch

Movement Review

Points of Performance:

HSPU – https://youtu.be/InRvHNUOlSs

Pull-Ups:

– Butterfly – https://youtu.be/OenVG15QMj8

– KIpping – https://youtu.be/r45xLlH7r_M

Front Squats – https://youtu.be/m4ytaCJZpl0

WOD

PUMP HOUSE (Time)

15-12-9-6-3:

HSPU

Pull-Ups

Front Squats (135/95)
Variations for the HSPU include Pike Press from the knees or toes on a bench. Pull-up options are Jumping, Banded and Ring Rows.