Friday

29
Apr

Friday

Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

1-2 ROUNDS

8/8 SA KB DL (Light)

8/8 SA KB Russian Swing

10 PVC Pass Throughs

250/200m Row

into…

2 ROUNDS

10 PVC Snatches

8 Scap Pull-Ups

8 Kip Swings (Rings or Rigs)

8 Ring Rows

Skill

Metcon (No Measure)

IN A 12:00 RUNNING CLOCK….

Practice Ring Muscle-Ups*

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

5 Ring Muscle-Ups

15 Hang Power Snatch (95/65)|(65/45)

500/400m Row

(Score is Time)

Finisher

Metcon (No Measure)

Coach-Led

FOR RECOVERY

5:00 Upper Back / T-Spine Roll