Saturday

3
Jan

Saturday

Announcements

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Independence Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (EZ pace)

10 Scap Push-Ups

10 Scap Pull-Ups

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Ball Thruster

1 ROUND

:30 Row (MOD pace)

10 Kipping Swings

5 Wall Ball Front Squats

5 Wall Ball Push Press to Target

5 Wall Balls

1 ROUND

:30 Row (SPRINT)

10 Kipping Swings

10 Wall Balls

Workout

Metcon (Time)

3 Piece today… Partner of 2 (only 1 works at a time)

(0-13mins)

4 Rounds:

20 Alt. DB Snatches 50/35

30 Pull Ups

(13-21 min.)

Pick 1:

1 mile Run ( in 200m intervals)

or

2000m Row( in 200m intervals)

(21-36mins)

For Time:

42-30-18

Front Squats 135/95

Burpees over the bar

HSPUs
Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you’re going to be wishing you went faster 😉

Finisher

Warm-up (No Measure)

FOR QUALITY

100 Hollow Rocks

(No Measure)