06/05/2019

5
Jun

06/05/2019

Rubicon Functional Fitness – Functional Fitness

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Mobility

6 minutes SMR – Quads and Abductors

Warm-up

Warm-up #6 (No Measure)

3 Steady Rounds, flow through one arm then flow through the other:

3 Left Arm KB Swings

4 Left Arm KB Push Press

5 Left Leg Step-back lunges single KB front rack

3 Right Arm KB Swings

4 Right Arm KB Push Press

5 Right Leg Step-back lunges single KB front rack

Strength

Seated DB Curl to Arnold Press (3 x 12)

DB Lawnmower (3 x 12)

Super set these with the Seated Curl to Arnold Press

WOD

SLAP ME SILLY (Weight)

EMOTM 20 mins:

even minutes – 10 Wallballs (20/14)

odd minutes – 5 Power Cleans (135/95)

*Athletes can share bars and start on opposite stations if space for power cleans is a concern.