Rubicon Functional Fitness – Functional Fitness

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500 M Row

10/side Spidermans

10 Boot Straps

10 /side Soldier Kicks

Barbell Warm-up:

10 Good Mornings

10 Behind-the-neck Presses

10 Elbow Rotations

10 Front Rack Lunges

10 Split Jerks


Athletes will spend 5 minutes performing Banded Distraction on their hips and/or shoulders, take care of the spots that need it.

Movement Review

Athletes should spend a solid 10 minutes warming the front rack lunges and the split jerks. During this time athletes should be getting their pull ups station setup


Metcon (Weight)

EMOTM 20 minutes:

min1 – 4/side Front Rack Lunges(155/105)

min2 – 8 Chest-to-Bar Pull ups

min3 – 4 Split Jerks (155/105)

min4 – 8 Lateral Bar Burpees
Athletes will clean the bar off the floor for both movements, the front rack lunges and the split jerks. The weight will also be the same and for most the jerks will ultimately be the deciding factor. The chest-to-bar pull ups can be modified to kipping pull ups or jumping C2B pull ups.