04/18/2019

18
Apr

04/18/2019

Rubicon Functional Fitness – Functional Fitness

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Mobility

5 minutes SRM – Foam, Rumble or Ball work!!!

Warm-up

2 Steady Rounds:

5/side Spidermans

5 PVC Pass Throughs

10 PVC or Empty Bar OHS

5 Inchworms

Strength

Overhead Squat (8-8-6-6-4-4-2-2)

Take 15 minutes to build up to a heavy set of 2 reps

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

15 KB Swings (53/35)

10 Push Ups

5 T2B
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.