Independence Fitness – Functional in Gym & @ Home Versions
Warm-up (No Measure)
30 Mountain Climbers
10 Groiners + Thoracic Twist
10 Bootstrap Squats
10 Lunge-Lunge-Air Squats
10 Single DB Strict Press w/ :01 Pause OH
10 Single DB Front Rack Lunge-Lunge-Thruster*
*Hold DB on both hex’s in the Front Rack and complete the movement.
Front Squat (10-10-10*)
*Build to a Heavy weight.
(Score is Weight)
Week 5 of 7
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
5/5 OH DB Lunge + Lunge + Thruster (50/35)|(35/20)*
*1 Rep = 1 OH DB Lunge (R) + 1 OH DB Lunge (L) + 1 SA Thruster. Complete 5 reps with the DB on one side then switch.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)