Rubicon Functional Fitness – Functional Fitness
4 minute SRM – Foam Roll
2 minutes per side Banded Hip Distraction
30 Air Squats
20 Russian KB Swings
10 Pullups or Kipping Swings
Metcon (No Measure)
EMOTM 20 minutes:
(Even mins) 3 Deadlift (275/185)
(Odd mins) 4 Bar Muscle Ups
Athletes can share bars today if needed and just start on opposing stations. Ever even minute athletes will perform 3 Deadlifts @ 65-75% of your 1RM.
Athltes should pick a weight they are going to use the entire workout.
Alternate options for Bar MU’s include C2B Pullups, Kipping Pullups and Jumping Pullups.
6 C2B Pullups -or- 8 Kipping Pullups
4 Kipping Pullups -or- 8 Jumping Pullups
Not For Time (NFT):
10 Wall Walks
1200m Air Bike
1 minute Wall Sit