Independence Fitness – Functional in Gym & @ Home Versions
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Slow Bicycle Crunches
8/8 SA KB Upright Row
20’ Straight Leg Bear Crawl
8 Single DB OH Tricep Extensions
*After the Warm-up grab a barbell and a light KB to go over the demonstrations of the movements for the workout.
5 ROUNDS FOR QUALITY
12 Tempo Barbell High Pulls (21X1)
20 Barbell Hollow Body Flutter Kicks*
10-15 Ring Skull Crushers
50′ SA KB OH Walk (Athlete Choice)**
*1 Rep= Right Leg + Left Leg.
**Switch hands at 25′.
(Score is Weight)
Metcon (No Measure)
EMOM x 5 MINUTES
:30 Plate Around the Worlds + :30 Plate Curls