05/23/2019

23
May

05/23/2019

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 minute SMR – Foam roll or Ball work

Warm-up

Warm-up #1 (No Measure)

2 Steady Rounds:

200m Row

20 Lunges

10 Air Squats

10 Kipping Swings

5 Boot Straps

Strength

Bench Press (3 x 5)

BUild up to 75% of your 1RM and then perform 3 sets of 5 reps

Bent over barbell Row (3 x 10)

Perform 3 sets of 10 reps at the same weight

WOD

TODOS LAS COSAS (No Measure)

Not For Time(NFT):

40 HSPU

40 Calories Air Bike

40 K2E

40m Plate Push
20 minute time cap. Athletes can break up the reps however they want.