04/16/2019

16
Apr

04/16/2019

Rubicon Functional Fitness – Functional Fitness

View Public Whiteboard

Mobility

4 minutes SRM – Foam roll or Rumble roll

2 minutes per side Banded Shoulder Distraction

Warm-up

2 Steady Rounds:

200m Jog

20m Soldier Kicks

10m Banded Lateral Steps (Switch directions at 5m)

10 Banded Goodmornings

Strength

Push Jerk (3 x 5)

Spend no longer than 5 minutes to build up to a heavy 5 reps and then perform 3 sets of 5 reps at 65% of that heavy 5 reps.

Metcon

SHIVER ME WHISKERS (Time)

For Time:

21-15-9:

Wallballs (20/14)

Abmat Situps

then, 800m Run

9-15-21:

Wallballs (20/14)

Abmat Situps