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Independence Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

2-3 ROUNDS

1:00 Row

10 BB Good Morning

20 Shoulder Taps

5 Push-Up to Pike

Strength

Deadlift (1×4 / 1×4 / 1×4+)

DEADLIFT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

30/20 Cal Row

15 Deadlifts (225/155)|(155/105)

12 Handstand Push-Ups

(Score is Time)