02/11/2019

11
Feb

02/11/2019

Rubicon Functional Fitness – Functional Fitness

Warm-up

3 Steady Rounds:

10 PVC Pass Throughs

10 PVC OHS

10/side Leg Swings

10 Kipping Swings

Mobility

2min Front Rack Stretch

2min Cross Symmetry

Weightlifting

Bench Press (5-5-3-3-1-1-1)

Wendler style build up to a heavy single.

WOD

IRON LUNG (AMRAP – Reps)

AMRAP 4:

21/15 Calorie Row, Buy-In:

21 Wallballs (20/14)

21 Pull-ups

rest 4 minutes

AMRAP 4:

15/10 Calorie Row, Buy-In:

15 Wallballs (20/14)

15 Pullups

rest 4 minutes

AMRAP 4:

10/6 Calorie Row, Buy-In:

10 Wallballs (20/14)

10 Pull-ups