12/14/2018

14
Dec

12/14/2018

Announcements

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

Rubicon Functional Fitness – Functional Fitness

View Public Whiteboard

Mobility

2 minutes each:

– Froggy Stretch or Olympic Squat Test

– Lying down “T” Stretch

Warm-up

20 Cal Air Bike

10/side Leg Swings

10 Squats Therapy Air Squats

20sec/side Calf Stretches

Barbell Warm-up:

7 Good Mornings

7 Back Squats

7 Elbow Rotations

7 Stiff Leg Deadlifts

7 Shoulder Presses

WOD

The Functional Fitness Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Athletes have the entire class to find their 1RM in the Back Squat, Shoulder Press and Deadlift. Athletes have 3 attempts at each lift and they must be completed in the listed order (BS, SP, DL).