06/10/2019

10
Jun

06/10/2019

Rubicon Functional Fitness – Functional Fitness

Mobility

2 minutes per side:

– Banded Shoulder Distraction

1 minute per side:

– Lying chest down “T” stretch

Warm-up

3 Steady Rounds:

10 PVC Pass Throughs

10 PVC OHS

10/side Leg Swings

10 Kipping Swings

Weightlifting

Bench Press (5-5-5-3-3-3)

E2MOM for 10 minutes, start at an easy weight and add weight every set. Athletes will lift every 2 minutes and build up to a moderate and controlled 3 reps

WOD

IRON LUNG (AMRAP – Reps)

AMRAP 4:

21 Wallballs (20/14)

21 Pull-ups

rest 2 minutes

AMRAP 4:

15 Wallballs (20/14)

15 Pullups

rest 2 minutes

AMRAP 4:

9 Wallballs (20/14)

9 Pull-ups