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Independence Fitness – Functional in Gym & @ Home Versions
Warm-up (No Measure)
3 ROUNDS (7:00 CAP)
6/6 Single Arm High Pull + Push Press*
5 Burpees w/High Jump
4/4 Single Arm DB Deadlifts (Sumo Style)
:30 DB Goblet Squat Hold
*Athletes will perform 6 Single Arm DB High Pulls and then go immediately into 6 Single Arm Push Press on one side, then alternate and repeat.
OPTIONAL PREP (can be done before and/or after the workout)
4 Alt. Scorpions
5/5 Moose Antlers
10 Glute Bridge-Ups w/:03 pause at top
Metcon (4 Rounds for time)
20 Alt. DB Snatch (50/35)|(35/20)
20 Alt. DB Up-Downs
25 Slam Balls (30/20)|(20/10)
-Rest 1:30 b/t Sets-
*Start at a different movement each Set and work through movements in any order.
(Score is Each Set for Time)
KG DB: (22.5/15)|(15/9)
KG SB: (15/10)|(10/5)
:40 Single DB Curls
:40 Single DB OH Tricep Extension
:30 Single DB Gun Hold
*DB weight should be Moderate-Heavy.
(Score is Weight)