Rubicon Functional Fitness – Functional Fitness
5 minutes SMR – Lacrosse, Dimple or Skillz ball
2 Steady Rounds:
200 M Jog
3 Skin-the-cat/30 second Shoulder Distraction with the rings
40 DU’s (3:1) PLEASE, put the ropes back on the hooks that they came off of…bigger handles on the right, plastic handles on the left and metal handles in the middle!!!
5 Boot Straps
6/side Single Arm KB Shoulder Press
Rowing Technique video = https://youtu.be/S7HEm-fd534
Spend 5 minutes warming up Power Cleans and building up to your teams weight.
Power Clean review video = https://youtu.be/GVt4uQ0sDJE
MEL (AMRAP – Rounds and Reps)
AMRAP (with a Team of 3) in 15 minutes:
15 Calorie Row
9 Power Cleans (135/95 lb)
6 Synchronized Burpees
Alternate teammates upon completion of each movement. All three partners must complete the burpees together.