Monday

9
May

Monday

Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

200m Run Into…

3 ROUNDS

5/5 Single Leg DB RDL

5/5 Single Arm DB Upright Row

5 Tempo Push-Up (31X1)*

*The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Sumo Deadlift High Pull (95/65)|(65/45)

12 Strict Ring or Box Dips

100m Run*

*Run increases by 100m each round. 100m, 200m, 300m etc…

(Score is Rounds + Reps)

Post-Workout Strength

Metcon (Weight)

4 SETS FOR QUALITY

12/12 Single Leg DB Glute Bridge (Athlete Choice)

12 Barbell Bent Over Row (Heavy as possible)

12 Barbell Rollouts

-Rest as Needed b/t Sets-

(Score is Weight)