Sunday

4
Sep

Sunday

Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog (:30-:40 Bike/Row/Ski)

10 Up-Downs

5 Scap Push-Ups + 10 SLOW Alt. Plank Shoulder Taps

5 Up-Down + Down Dog*

*1 Rep = Up-Down into Down Dog positions

Immediately into …

2 ROUNDS

5/5 Moose Antlers

5 Scap Pull-Ups (activate those lats!)

10 Alt. Step-Ups (option to add weight in 2nd round)

:30 Hollow Hold

Workout

Metcon (AMRAP – Reps)

EMOM x 25 MINUTES

MIN 1 – :45 Burpees

MIN 2 – :45 Strict Pull-Ups

MIN 3 – :45 Single DB Box Step-Ups (24/20)*

MIN 4 – :45 DB Slides

MIN 5 – :45 Cardio Choice

*Athlete choice weight. Keep weight Moderate.

(Score is Total Strict Pull-Ups)

Post-Workout Strength

Metcon (Weight)

EVERY 3:00 x 4 SETS

12 Single DB Waiter Curls

12 Single DB Skull Crusher

24 Single DB Hollow Body Flutter Kicks

(Score is Weight)