05/01/2019

1
May

05/01/2019

Rubicon Functional Fitness – Functional Fitness

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Mobility

2 minutes on each side:

– Couch Stretch

– Banded Shoulder Distraction

Warm-up

Warm-up #3 (No Measure)

2 Steady Rounds:

200m Run

10 PVC Pass Through

10 PVC Overhead Squat

10 sec/side PVC Lat Stretch

10 Leg Swings(per side)

Strength

Hang Clean (2-2-2-2-2-2)

Perform 2 Hang Squat Cleans every 1:30 for 6 rounds, add weight every set…build to a heavy set of 2 reps.

Rd #1: 0:00 – 1:30

Rd #2: 1:30 – 3:00

Rd #3: 3:00 – 4:30

Rd #4: 4:30 – 6:00

Rd #5: 6:00 – 7:30

Rd #6: 7:30 – 9:00

WOD

UNDEAD (Time)

4 Rounds:

10 Hang Squat Cleans (135/95)

30 Abmat Situps