Saturday

24
Jan

Saturday

Announcements

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Independence Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

2 ROUNDS…

10 Lunges

5 Push-Up to Pike

10 Groiners

2 ROUNDS…

10 Up-Downs

10 Jumping Squats

20 Shoulder Taps

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

Row 1,000m

3 Rounds:

30 Back squats 135/95

25 Burpees

Bike 1 Mile

2 Rounds:

60 Wall Balls

25 Burpees

Run 1 Mile

1 Rounds:

200 Air Squats

25 Burpees

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Row or Walk

3:00 Foam Rolling Quads

3:00 Foam Rolling Upper Back

(No Measure)