02/28/2019

28
Feb

02/28/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

W/UP #2 (No Measure)

3 Steady Rounds:

12/10 Calories Air Bike

10/direction Banded Side Steps

10 Banded Good Mornings

10 Spidermans

10/side Leg Swings

Mobility

2 minutes on each side:

– Couch Stretch

– Banded Shoulder Distraction

Team WOD

Partner Strongman (AMRAP – Reps)

2 Rounds:

(In teams of 2)

2:00 minutes at each movement, then Rest 1 minute after each:

5 – Slam Ball (min0-2)(15-17)

5 – Sandbag Squat Cleans (min3-5)(18-20)

5 – Alt. Bazooka Heavy Bag Lunges (min6-8)(21-23)

5 – Dips (Ring, Bench or Box) (min9-11)(24-26)

5 – Ring Rows (min12-14)(27-29)