Friday

5
Aug

Friday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

Athlete choice – 2 min cardio machine (run/row/ski/bike)

AMRAP x 15:

10 air squats

8 BB elbow punch throughs (total)

6 strict press

4 front squats

2 thrusters

1 min on bike

(All movements done with an empty BB)

Strength

Front Squat

Every 1:30 x 5:

5 FS @ 40% of your 1RM back squat weight

*Increase weight each round by at LEAST 10#*

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*15 min time cap*

Level 1: 95# / 65#

Level 2: 75# / 55# & hanging banded pull ups

Level 3: 75# / 55# & ring rows