04/22/2019

22
Apr

04/22/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

Warm-up #3 (No Measure)

2 Steady Rounds:

10 Calorie Row or Air Bike

10 PVC Pass Through

10 PVC Overhead Squat

10 sec/side PVC Lat Stretch

10 Leg Swings(per side)

Strength

Superset Strength and Gymnastic Sets

Bulgarian Split Squat Movement Review: https://youtu.be/IbQoTyUjk5M

Bulgarian Split Squat (3 x 5/side)

Gymnastics

Superset this work with the Strength

Ring Dip Movement Review: https://youtu.be/Vt0lO4jpIDo

Ring Dips or Bench Dips (3 x 10)

WOD

Hang Power Clean Movement Review:

https://youtu.be/_iUFG1-H7d0

Push Press Movement Review:

https://youtu.be/iaBVSJm78ko

7 IN HEAVEN (AMRAP – Rounds and Reps)

AMRAP 7min

7 Hang Power Cleans (95/65)

7 Push Press (95/65)

7 Lateral Bar Burpees