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Nov

Tuesday

Announcements

BINGO 🤑 Nov 4th -30th 🏆 Let the games begin 🏋️‍♀️

Rubicon Functional Fitness – RCFit60

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Mobility

5 minute Foam Roll or Ball Work

Warm-up

Warm-up #3 (No Measure)

2 Steady Rounds:

200m Run

10 PVC Pass Through

10 PVC Overhead Squat

5/side PVC Cossack Stretch

10 Leg Swings(per side)

Barbell Warm-up #1 (No Measure)

Bear Complex Review

5 sets w/ Empty Bar:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press(btn)

Perform 2 sets at a weight lighter than you plan to use in the wod.

Workout

“The ISH” (Time)

6 Rounds For Time:

1 Bear Complex (115/75)*

6 Strict Pull-ups

8 OH Plate Lunges (45/25)

9 Burpees
* Bear Complex – 1 PC, 1 FS, 1 PP, 1 BS, 1 PP (btn)