Thursday

23
Jun

Thursday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

4 SETS

10 Row Strokes*

10 KB/DB Good Mornings

10 Scap Pull-Ups

:20 DB/KB Overhead Hold

*1st Set = Legs only

2nd Set = Legs + Lean Back (no arm bend yet!)

3rd Set = Legs + Lean Back + Arms (reverse the order to return)

4th Set = Full Row Stroke at speed

Workout

Metcon (No Measure)

2 SETS FOR QUALITY*

500/400m Row

12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)

3/3 DB/KB Windmills

Immediately Into…

2 SETS FOR QUALITY*

500/400m Row

25 Russian DB/KB Swings

1:00 Bar Hang

*Athlete Choice for all weights.

(No Measure)

Partner Finisher

Metcon (Time)

FOR TIME

1000m Row*

(Score is Time)