06/03/2019

3
Jun

06/03/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

Warm-up #1 (No Measure)

2 Steady Rounds:

200m Row

20 Spidermans

10 Kipping Swings

5 Boot Straps

Strength

Push Press (3-3-3-3-3)

E2MOM – Every 2 minutes perform 3 push presses and add weight every set. Start at a moderate weight and USE-A-RACK!!!

WOD

JUMPING FOR JOY (Time)

3 Rounds for time:

75 DU’s (3:1)

50 Air Squats

25 Hand Release Pushups
15 minute time cap. Athletes need to focus on depth in the air squats and make sure the hip crease travels below the knee. Palms must come off the floor on the Hand Release Pushups for the rep to count.