Friday

2
Sep

Friday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

AMRAP 8:

Buy In: Run

IRT: 10 DL

10 Lunges with twist

10 / 8 cal ski

Strength

Deadlift (Record weight from strength)

Every 3:00 x 4

Run

6 DL @ 75%

Run

L1: 200m (sub 10 mile)

L2: 100m (10+ mile)

*coaches to have the athletes warm up to their 75% prior to starting the clock

*all sets of the deadlift should be touch and go

Workout

Metcon (AMRAP – Reps)

Machine Interval Work

:30 work / :15 rest x 4 for each machine

Bike

Row

Ski

Row

Bike

*1 minute rest between each machine