12/20/2018

20
Dec

12/20/2018

Rubicon Functional Fitness – Functional Fitness

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Warm-up

80/side Mountain Climbers

60 Russian KB Swings

40 Calories on the Air Bike

20 Empty bar Thrusters

Movement Review

https://youtu.be/aea5BGj9a8Y

Kipping HSPU:

https://youtu.be/InRvHNUOlSs

Strength

Thruster (7-7-5-5-3-3-1-1)

Athletes will ascend every set to a heavy single, shoot for 95% of your 1RM

Metcon

Metcon (Time)

21-15-9 For Time:

Thrusters (115/75)

HSPU
15 minute time cap. Athletes should be using a weight that they could do 10 reps unbroken thrusters when fresh.

Mobility

10 minute Foam or Rumble Roller