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Independence Fitness – Functional in Gym & @ Home Versions

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

4/4 SA Ring Row

8 Slow Air Squats

8 Inchworm + Push-Up

8 Glute Bridges

Strength

Deadlift (1×3)

“NCX BASELINE III”

(Test Flight! Jan 2021 Launch)

(Score is Weight)

Workout

“NCX BASELINE III.II (Test)” (AMRAP – Rounds and Reps)

II. AMRAP x 10 MINUTES

5 Strict Pull-ups or 7 Ring Rows

10 Hand Release Push-ups

15 Air Squats

(Score is Rounds + Reps)