05/13/2019

13
May

05/13/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

Warm-up #1 (No Measure)

2 Steady Rounds:

200m Row

20 Lunges

10 Air Squats

10 Kipping Swings

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)

Strength

Paused Front Squat (5 x 3)

Build up to 75%of your 1RM and then perform 5 sets of 3 reps at that weight

WOD

Ass Over Tea Kettle (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

21 Abmat Situps

15 Pull-ups

9 Power Cleans (135/95)

Mobility

5 minutes SMR