Monday

12
Aug

Monday

Announcements

Great news guys…we are finally getting our area in front of the gym COMPLETELY re-asphalted!!! ????
Our dreams have come true???? Sled pushes and less dust!!!????
Unfortunately the landlord just informed me of this yesterday and the company doing the work starts today ????

That said, everyone will need to park out on Industrial Drive all this week from Monday 8/12 to Friday 8/17.

Remind yourself to leave 10 minutes earlier than normal to park on the street and walk in. Also, there will not be a late Burpee penalty given the circumstances.
This is just for one week and will be over will be over in a flash!!! ⚡

Rubicon Functional Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

EMOM x 8 MIN:

Odd: :50 Bike @ 60% → 70% → 80% → 90%

Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → 5/5 Box Step Downs

Strength

Back Squat (1-1-1-1-1)

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.

Workout

Metcon (Time)

FOR TIME

30-20-10

Kettlebell Swing (53/35)|(35/26)

Burpee