Monday

29
Aug

Monday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

EMOM 12:

1 – :45 ski

2 – 5 kip swings + 10 push ups

3 – 5 pass thrus + 10 air squats

Workout

Metcon (AMRAP – Reps)

AMRAP 12:

3-6-9…

Wall Balls

Pull Ups

Wall Balls

L1: 20 / 14

L2: 16 / 12

L3: 14 / 10

Pull Ups

L1: Pull Ups

L2: Banded (over rig)

L3: Ring rows

Strength

Metcon (Weight)

EMOM 10:

1 Clean & Jerk @ 75% of 1RM

Lateral burpees

Lateral Burpees

L1: 5

L2: 4

L3: 3

*Every minute you will do both movements. 3, 2, 1.. go you’ll pick up your barbell and do 1 C&J then immediately do your burpees then rest the remaining of the minute