Friday

9
Sep

Friday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

EMOM 12:

(:45 work / :15 rest)

1- Shuttle runs (25 ft inside)

2- Ski

3- Plate hops (2 feet)

4- Step ups (high box)

Workout

Metcon (Time)

For time:

30 – 20 – 10

Cal ski

BBJO

-rest 2 mins-

L1 – 800m / L2 – 600m run

Ladies Cals

24 – 16 – 8

Box

L1: 30 / 24

L2: 24 / 20

Strength

Back Squat

Every 1:30 x 10:

Odd rounds: 6 back squats @ 65%

Even rounds: 3 front squats @ 45%

*2 second pause at the bottom of every squat

*both % are based off 1RM back squat

you will be changing your weight each round