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12
Jan

Monday

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Independence Fitness – Functional Fitness Beginner

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Warm-up

Warm-up (No Measure)

1 ROUND

20 Lunges

10 DB Deadlift

5 Inch Worm + Push-up

1 ROUND

16 Goblet Lunges

10 DB Bicep Curls

5 Push-up to Down Dog

1 ROUND

12 Alt. SA DB OH Lunge

10 DB Hang Power Clean

5 Hand Release Push-ups

Strength

Metcon (Weight)

3 SETS

10/10 Standing Landmine Press or 10/10 Single Arm DB Split Press

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Hand Release Push-ups

12 DB Hang Power Clean (40/25)|(25/15)

100′ SA DB Overhead Lunge (50′ each arm)

(Score is Rounds + Reps)