Saturday

6
Aug

Saturday

Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

15 Single-Unders

5 Up-Downs*

5 DBL DB Deadlifts

5/5 Single Arm Ring Row

*At 2:30, switch to Burpees

Into …

2 ROUNDS

5 Inch Worms w/ Push-Up

5 Scap Pull-Ups + 5 Kip Swings

5 DB Hang Muscle Cleans

5 Ring Rows

Strength

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 3-5 Strict Bottom Half Pull-Up

MIN 2 – :50 Ring Rows

MIN 3 – :25 Single, Double, or Triple Practice + :25 Tuck Hold

(No Measure)

Workout

Metcon (3 Rounds for time)

EVERY 5:00 x 3 SETS*

100 Double Unders

15 Pull-Ups*

10 DB Burpee + Power Clean (50/35)|(35/20)

*C2B Optional.

-No Additional Rest b/t Sets-

(Score is Each Set for Time)

KG DB: (22.5/15)|(15/10)