Saturday

23
Jul

Saturday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

3 SETS ON A 5:00 RUNNING CLOCK…

15 Band Pull-Aparts

10 Banded Bent Over Rows*

5 Slow Banded Good Mornings

1:00 Bike

*Holding each end of the band in each hand, place feet on the band and perform the Row as you would w/ a barbell or DBs.

Extended Warm-up

Metcon (No Measure)

3-4 SETS

3 TNG Deadlifts (Building)*

5-7 Kipping Pull-Up**

*Build to or past workout weight.

**Focus on connecting reps with push-away from bar.

-Rest as Needed b/t Sets-

(No Measure)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

20 Deadlifts (275/185)|(185/135)

40/30 Cal Bike

20 Deadlifts

60/48 Cal Bike

60 Pull-Ups

20 Deadlifts

90/72 Cal Bike

60 Pull-Ups

80 Burpees Over Bar

*P1 works while P2 Rests. Split reps as needed.

(Score is Time)