Rubicon Functional Fitness – Functional Fitness

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10 minutes SMR


Warm-up #4 (No Measure)

2 Steady Rounds:

200m Jog

20 Air Squats

2 Steady Rounds:

5/side Spidermans

5 Inchworms

5 Boot Straps

Barbell Warm-up #3 (No Measure)

2 Steady Rds:

5 Good Mornings

5/side Elbow Rotations

5 Tempo Front Squats (2 seconds down, 2 seconds hold, explode up)

Partner WOD

Partner Pleasure Cruise (Time)

For Time:

1k Row (500m/each)

21 Front Squats (135/95)(each)

1k Row (500m/each)

15 Front Squats (185/135)(each)

1k Row (500m/each)

9 Front Squats (225/155)(each)
In this partner workout, athletes will each row 500m to complete 1000m.

Then, both athletes will perform all reps of the front squats. The front squats can be broken up however the team sees fit. The weight should increase each set, so make sure you and your partner can complete all the reps at the weights chosen. No time cap.