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10
Dec

Friday

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Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

3 SETS

10 Alt Groiners

10 Scap Pull-Ups

10 Scap Push-Ups

Into…

3 SETS

20 Alt Reverse Lunges

:20 False Grip Ring Row Hold

:20 Ring Support Hold

Strength

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

20 Alt. Pistol Squats or 40 Air Squats

6 Ring Muscle-Ups (RTG) or 12 Chest to Bar Pull-Ups (RX)

(Score is Rounds + Reps)

Back Squat