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Independence Fitness – Functional Fitness Beginner
Warm-up (No Measure)
10/8 Cal Bike
10 Lunges or Squats
10/10 Single DB Strict Presses*
*As the rounds progress, switch the Strict Presses over to Push Presses if athletes feel good!
EMOM x 10 MINUTES
MIN 1 – :50 Max Reps Single DB FR Lunge Lunge Thruster*
MIN 2 – :50 Max Reps DB Slides
*Athletes alternate legs on each reverse lunge. Push the DB overhead with both arms.
(Score is Weight)
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
100 DB Thruster (30/20)|(20/15)
In the remaining time…
12/10 Cal Bike
20 Reverse Lunges
(Score is Rounds + Reps)