05/16/2019

16
May

05/16/2019

Announcements

Monday 5/27 – Memorial Day “MURPH” – holiday schedule (8am, 930am & 11am classes ONLY!!!) Please reserve your spot in advance. Teams welcome, feel free to bring-a-friend, get us their email so we can send them a waiver!

Rubicon Functional Fitness – Functional Fitness

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Mobility

5 minutes SMR

2 minutes per side Couch Stretch

1 minute per side Lying “T” Chest 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

WOD

MAKE IT RAIN (5 Rounds for reps)

5 Rounds for max reps, 1 minute in each movement:

– Toes-to-bar (T2B)

– DB Front Rack reverse-step lunges (50s/35s)

– Double Unders

– REST

Accessory

3 Rds NFT:

5/side Bottoms Up KB Press

20 Pushups

50 Mountain Sliders