Friday

3
Jun

Friday

Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES (:50 WORK / :10 REST)

MIN 1: Single DB Around the World*

MIN 2: Cal Bike

MIN 3: Scap Push-ups

MIN 4: Cal Bike

MIN 5: Single DB Arnold Press*

*For the Single DB Around the World & Single DB Arnold Press switch at the :25 mark.

**After the Warm-up have your athletes grab a quick drink of water and grab a barbell to go over the teaching of the Push Press.

Strength

Push Press (1×5)

2×5 @ 75%

2×5 @ 80%

1×5 @ 85%

*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Bike

15 DB Floor Press (35/20)|(20/15)

15 No Push-Up Renegade Row*

*1 Rep= Left Arm + Right Arm.

(Score is Rounds + Reps)

KG DB: (15/10)|(10/7.5)