03/04/2019

4
Mar

03/04/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

1 Minute in each Station:

Easy Bike

Active Spidermans

Active Samson

Air Squat

Push-up to Down Dog

Mobility

1min/side Pigeon Pose

1min/side Couch Stretch

Strength

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

Ascend to a heavy set of 3 reps based off of feel! Shoot for 85% of your 1RM

Metcon

FIGHT BACK (AMRAP – Reps)

4 Rounds:

1 Minute Kettlebell Swings (53/35)

1 Minute Reverse Lunges

1 Minute Calorie Bike

1 Minute Rest
“Fight Back” has athletes working for 3 minutes straight before resting for 1 minute. The weight on the kettlebell should be something that athletes are capable of holding on to for 25+ unbroken repetitions when fresh. Is short on bikes, stagger heats by two minutes. If unable to use bikes, substitute 1 minute of rowing

Skill Work

3 Rds NFT:

100ft Farmers Carry

10 Dive Bomb Pushups