12/12/2018

12
Dec

12/12/2018

Announcements

Barbells & Beers this Friday(12/14) 5:30-7:30pm

Rubicon Functional Fitness – Functional Fitness

View Public Whiteboard

Warm-up

400m Jog

30 Cal Air Bike

20 Spidermans

10/side Banded Side Steps

Movement Review

Watch these videos for Performance Points of each movement in today’s workout!!!

Kipping Pull-Up:

https://youtu.be/r45xLlH7r_M

Front Squats:

https://youtu.be/m4ytaCJZpl0

Kettlebell Swing:

https://youtu.be/vdezTMulJ-k

Push Press:

https://youtu.be/X6-DMh-t4nQ

Ring Dips:

https://youtu.be/Vt0lO4jpIDo

Metcon

CHILL OUT (Time)

For Time:

40 Pullups

40 Front Squats (115/85)

40 KB Swings

40 Ring Dips

40 Push Press (115/85)

40 Burpees