05/20/2019

20
May

05/20/2019

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

1 minute per side:

– Hamstring Stretch

– Spiderman

– Pigeon Stretch

Warm-up

3 Steady Rounds:

10 each direction Banded Side Steps

10 per side Leg Swings

5 Ring Rows

3 Inch Worms

Strength

Back Squat (5-5-5-5-5)

E2MOTM for 10 minutes perform 5 reps. Take 3-4 sets to build up to a comfortable starting point (around 50% of your 1RM) and then add weight each set after building up to a heavy set of 5 reps

WOD

SLOPPY JOE (Time)

For Time:

10.9.8.7.6.5.4.3.2.1 reps of:

– Thrusters (95/65)

– T2B
Inter: 75/55, Kipping Toe Raises

Level 1: 65/35, K2C/Situps