02/19/2019

19
Feb

02/19/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

2 Steady Rds:

10 Kipping Swings

20m Bear Crawl (10m Forward/10m Backwards)

20m Crab Walk (10m Forward/10m Backwards)

15 Russian KB Swings

5 Pausing Goblet Squats

Mobility

2min Front Rack Stretch

1min/side Pigeon Stretch

Strength

Bench Press (3 x 3)

3 sets of 3 reps at 75% your 1RM

Metcon

HOT DAMN (Time)

For time: (30min Time Cap)

300 Double Unders (3:1)

200 Abmat Situps

100 Wallball (20/14)

Gymnastics

3 Rds NFT:

10 Strict HSPU

3 Skin-the-cats