04/23/2019

23
Apr

04/23/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

2 Steady Rds:

10 Kipping Swings

20m Bear Crawl (10m Forward/10m Backwards)

20m Crab Walk (10m Forward/10m Backwards)

15 Russian KB Swings

5 Pausing Goblet Squats

Strength

Bench Press (3 x 3)

3 sets of 3 reps at 75% your 1RM

Metcon

HOT DAMN (Time)

For time: (30min Time Cap)

300 Double Unders (3:1)

200 Abmat Situps

100 Wallball (20/14)

Gymnastics

4 Rds NFT:

5 Strict HSPU

2 Skin-the-cats