02/14/2019

14
Feb

02/14/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

2 Steady Rounds:

10 Banded Good Mornings

10/side Banded Side Steps

10 Band Pull Apart

10/side Spidermans

10/side Soldier Kicks

10 Boot Straps

Mobility

2min Front Rack Stretch

1min/side Banded Shoulder Distraction

Strength

Suitcase Deadlift (3 x 10)

Dumbells or Kettlebells work today and athletes can share weights if needed and just work in together. Super set the deadlifts with 10 Ring Dips or Bench Dips

Ring Dips or Bench Dips (3 x 10)

Athletes should super set these dips with the deadlifts. Perform one set of deadlifts and then one set of dips. Banded Ring Dips are another option.

Metcon

SMARTY PANTS (Time)

21 -15 -9:

– Deadlifts (225/155)

– T2B (Knees to chest)
Athletes should be choosing a weight that they could pull 15 reps unbroken when fresh, modify accordingly. Scaling the toes-to-bar, athletes have knees-to-chest and abmat situps as alternate options.

Mobility

Pick a ball:

Dimple, Lacrosse or Skillz

Pick a spot:

Glutes, Deltoids or T-spine

Roll around for 5 mins a side