Monday

5
Sep

Monday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

0:00 – 10:00 – Coaches choice

10:00-15:00 – Bar path warm up

Workout

Thruster

“Kalsu”

For time:

100 thrusters

*every minute perform

bar facing burpees

**30 minute time cap

Thrusters

L1: 135 / 95

L2: 115 / 75

L3: 95 / 65

Burpees

L1: 5

L2: 4

L3: 3

*thruster weight should be heavy

**burpees start at the 0:00

Skill

Partner run (No Measure)

L1: 400m forwards + backwards run x 4

L2 : 400m forwards + backwards run x 3

*One partner is running to the 400m turn around facing forwards the other partner is facing backwards, then you will switch. You should never change the direction you are facing.