Saturday

4
Dec

Saturday

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Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

6 Scap Pull-Ups

8 Squat Jumps

10 Alt. Step-Ups

12 Alt. Single Leg V-Ups

Skill

Metcon (No Measure)

4 SETS FOR QUALITY

5-7 Strict Toes To Bar

7/7 Slow DB Box Step-Ups (24/20)

*Hold DBs @ sides

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

Team of 2 *You Go, I Go Format*

12 Box Jumps (24/20)

8 Weighted Sit-Ups (20/14)

6 DB Box Step-Ups (45/35)|(35/20)

100m DB Farmers Carry

-Rest 1:00-

AMRAP x 15 MINUTES

12 Box Jumps

8 Weighted Sit-Ups

6 DB Box Step-Up

100m DB Farmers Carry

*Start the second AMRAP where

you left off in the first.

(Score is Rounds + Reps)