12/18/2018

18
Dec

12/18/2018

Rubicon Functional Fitness – Functional Fitness

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Warm-up

3 Steady Rounds:

10 PVC Pass Throughs

5 PVC OHS

3/side PVC Samson

10/side Leg Swings

Mobility

5 minutes:

– Banded Hip and Shoulder Distraction

Accessory

DB Bulgarian Split Squat (4 x 6/side)

Core

Windshield Wipers

4 x 10

4 sets of 10 reps superset these with the Bulgarian Split Squats

WOD

CEMENT MIXER (Time)

For Time:

400 Meter Run

25 Toes-to-Bar

50 Wall Balls (20/14)

25 Toes-to-Bar

400 M Run
15 minute time cap. 500m Row if unable to run. Modify the distance if needed. Knees to elbows or chest to scale the T2B. Modify the wall ball’s with a lighter ball or air squats.