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Friday

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Independence Fitness – Functional Fitness Beginner

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Bootstrappers

20 Jumping Jacks

10 Air Squats

20 Mountain Climbers

100m Run

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (1111)

(Score is Weight)

Workout

“NCFIT S&C BASELINE II – Run” (Time)

FOR TIME

400m Run

(Score is Time)

-Rest 3:00 then Complete Part 2-

“NCFIT S&C BENCHMARK – Row / Squat” (AMRAP – Reps)

ON A 7:00 RUNNING CLOCK…

Row 1000m then in the Remaining Time Max Back Squats (135/95)|(95/65)

(Score is Reps)