Saturday

17
Jan

Saturday

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Independence Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)

Then…

3 ROUNDS:

10 Alt Box Step Ups

10/10 Single Arm DB Deadlifts

10/10 Single Arm DB Bent Over Rows

Workout

Metcon (Time)

For Time: Team of 2

2 Rounds:

50 Cal Row

25 Snatches 115/75

2 Rounds:

400m Run (100m intervals)

25 Thrusters 135/95

2 Rounds:

50 Double Under (Each)

25 Clean and Jerks 155/105

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 of Flow Yoga or Stretching