Saturday

10
Jan

Saturday

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Independence Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

400m Run/Bike/Row

Then Partner Warm-up w/ Wall Ball

(Partners stand facing each other with space between to throw the ball)

2 ROUNDS…

10 Partner Plank Ball Rolls

10 Partner Wall Balls

10 Synchro Mirror Burpees*

Partner Workout

Metcon (Time)

Teams of 2: Only 1 Person Works At A Time:

Min. 1) 50m Run

Min. 2) Snatches 95/65lbs.

Min. 3) Burpees

Min. 4) Power Clean + Jerk 95/65

Min. 5) Wall Balls

Min. 6) Rest

Your team owes me:

1.5 Miles

100 Snatches 95/65lbs.

150 Burpees

100 Power Clean + Jerk 95/65

150 Wall Balls

You only get to work at each station for 1min. before you switch. If you finish all the reps on a particular station, then just go to the next one. Stay in whatever ever order you start in, but always keep that 1 minute rest at the end. Even if you finish say 4 out of the 5 movements, you still have to do the 1min. rest.

RX+ Option: 135/95lb. on the lifts

Finisher

Metcon (No Measure)

NOT FOR TIME

100 Alt. Partner Plank “Hi-Fives”*

*Set-up so that both arms reach and connect at extension for the hi-five.

(No Measure)