12/30/2020

29
Dec

12/30/2020

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Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

1:00 Perfect Kang Squats

Into…

2 ROUNDS

10 Barbell Good Mornings

10 Alt. Reverse BB Lunges

10 Reverse Crunches

:30 Hollow Hold

:30 Plank Hold

Strength

Deadlift

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES

12 Deadlifts (185/135)|(135/95)

24 Sit-Ups

-Rest 1:00 b/t Sets-

*Start each AMRAP where you left off.

(Score is Rounds + Reps)