Friday

29
Jul

Friday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

2 ROUNDS

25 Single Unders

10 Single DB Front Raises

10 Scap Push-ups

25 Single Unders

10 Single DB Strict Press

5-10 Push-ups

Into…

2 ROUNDS

20 Double Unders or 40 Single Unders

10 DBL DB Strict Press*

5 Burpees

*R2 complete 10 DBL DB Push Press.

Strength

Shoulder Press (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

60 Double Unders

15 Strict Press (95/65)|(65/45)

90 Double Unders

30 Push Press

120 Double Unders

45 Push Jerks

(Score is Time)

BB KG: (42.5/30)|(30/20)