Monday

15
Aug

Monday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC good mornings

20 air squats

10 up downs

-200m row-

2 Rounds:

10 BB deadlifts

20 BB back squats

10 burpees

Strength

Back Squat

Back Squat Wave

1 – 7 @ 50%

2 – 5 @ 55%

3 – 3 @ 60%

4 – 7 @ 55%

5 – 5 @ 60%

6 – 3 @ 65%

7 – 7 @ 60%

8 – 5 @ 65%

9 – 3 @ 70%

Workout

Metcon (Time)

1000m/800m Row

30 Deadlifts

50 lateral burpees (over BB)

**15 min time cap

Deadlift

L1: 225 / 155

L2: 185 / 135

L3: 135 / 95