05/08/2019

8
May

05/08/2019

Announcements

Gym CLOSED this weekend Saturday and Sunday (5/11 & 5/12) for construction and Mother’s Day

Rubicon Functional Fitness – Functional Fitness

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Mobility

4 minute SMR

2 minutes per side Couch Stretch

Warm-up

Warm-up #2 (No Measure)

2 Steady Rounds:

10 Calories Air Bike

10/direction Banded Side Steps

10 Banded Good Mornings

10 Spidermans

10/side Leg Swings

Gymnastics

Athletes have 10 minutes to complete 4 sets of 10 strict Pull-ups reps. Bands and Ring Rows are the only scaled options for today’s gymnastics skill work

WOD

Sparkle Ponies (5 Rounds for time)

5 Rounds, on every 4 minutes:

200 m Run

15 Pull-ups

10 SDHP (95/65)

Accessory

3 Rds NFT:

5 Med Ball Cleans

10 Russian Med Ball Twists

15 Wall Balls

20 Heel taps on each side of the ball