01/23/2019

23
Jan

01/23/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

1 minute in each station:

– Hanging/Controlled Kipping from the bar

– Quadrapedal movements (bear crawl + stiff legged version and any crab walking variation)

– Leg Swings or Soldier Kicks

– Spiderman Lunges

Mobility

1min/side Each Stretch:

– Couch Stretch

– Banded Shoulder Distraction

Strength

DB Bulgarian Split Squat (3 x 5/side)

DB Push Press (3 x 10)

WOD

DIRTY HARRY (Time)

500m Row, Buy In:

then reps of 21 – 15 – 9:

– Wall Balls (20/14)

– Abmat Situps

– Box Jumps (24/20)