Thursday

15
Aug

Thursday

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)

3 ROUNDS

250m Row (Stays the same)

7 Squats → Front Squats (PVC) → OH Squats (PVC)

7 Push-ups → Ring Support → Dip Negative

7 Scap Pull-ups → Chin-ups → Pull-ups

7 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

Metcon (No Measure)

EMOM x 24 MINUTES*

MIN 1 – Row for Cals

MIN 2 – Up-Down Box Jump (24/20)

MIN 3 – KB Farmer Carry (AHAP)

MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

Optional Finisher

Warm-up (No Measure)

“RUMP PUMP”

3 SETS

25 Glute Bridge-ups

into…

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-