Rubicon Functional Fitness – Functional Fitness
5 minutes SRM – Foam, Rumble or Ball work!!!
2 Steady Rounds:
5 PVC Pass Throughs
10 PVC or Empty Bar OHS
Overhead Squat (8-8-6-6-4-4-2-2)
Take 15 minutes to build up to a heavy set of 2 reps
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
15 KB Swings (53/35)
10 Push Ups
American Swings are prescribed, but athletes can scale to Russian Swings based on their needs and shoulder health. Push ups need to be FULL range-of-motion with athlete’s chest touching the floor and the arms going to full extension. Also, try to focus on maintaining a straight back.