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Friday

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Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

3 SETS

20 Single Unders

10 Bootstrappers

Into…

3 SETS

20 Single Unders*

10 Empty Barbell Good Mornings

*Can progress to Double Unders

**After 1st round, progress to

Single Leg Deadlifts (10 each leg)

Strength

Deadlift

ON A 20:00 RUNNING CLOCK…

Deadlift

60% x 10

70% x 8

80% x 5 (2 SETS)

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

100-100-100

Double Unders

30-20-10

Deadlifts*

*Deadlifts increase weight every set…

30 @ (225/155) RTG|(155/105) RX

20 @ (275/185) RTG|(185/135) RX

10 @ (315/205) RTG|(225/155 RX

(Score is Time)