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Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

4 ROUNDS (6:00 CAP)

10/8 Cal Row

8 Scap Push-Ups

6/6 SA DB Strict Press

4 Burpees

Strength

Push Press (4×5)

ON A 12:00 RUNNING CLOCK…

4×5

Push Press*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25/20 Cal Row

12 Push Press (115/75)|(75/55)

-Hard 12:00 Cap-

(Score is Time)