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Independence Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Scap Push-Ups

10 Scap Pull-Ups

5 Inch Worms + Push-Up

10 Alt Groiners

Into…

AMRAP x 4 MINUTES

8/5 Cal Bike

5 Strict Pull-Ups

10 Push-Ups

10 Air Squats (2211)

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

Min 1 – 1-3 Kip Swings + 1-3 Pull-Ups + 1-3 Chest to Bar Pull-Ups

Min 2 – :45 EZ Bike (Nasal Breathing Only)

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

ON A 10:00 RUNNING CLOCK…

5:00 of “CINDY”*

5:00 Max Cal Bike

-Rest 2:00 b/t Sets-

*”CINDY” is…

AMRAP of 5 Pull-Ups, 10 Push-Ups, 15 Squats.

*C2B or Weight Vest Optional.

(Score is Rounds + Reps)

Finisher

Sled Push