Thursday

11
Aug

Thursday

Independence Fitness – Functional Fitness AI

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Up-Downs

MIN 2 – 10 Bird Dogs + Max Quad Hold

MIN 3 – 7/7 Single Arm Ring Row

MIN 4 – :45 Slow Perfect Push-Ups

MIN 5 – :45 Strict Sit-Ups
Coaches Note – After completion of the Warm-Up, have athletes grab a light pair of DBs for Extended Warm-Up and Workout Teaching.

Extended Warm-up

Metcon (No Measure)

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 – :30 Hollow Bar Hang + Optional Movement In Time Remaining

MIN 2 – :30 Heels Taps Over DB + Optional Movement In Time Remaining

*Optional Movements…

Groiners

Good Mornings

PVC Pass Throughs

Slow Push-Up to Pike

(No Measure)

Workout

Metcon (AMRAP – Reps)

5 SETS FOR REPS

1:00 – Max DB Renegade Rows (35/20)|(20/15)

1:00 – Max Tuck-Ups

1:00 – Max DBL DB Russian Swing

-Rest 1:00 b/t Sets-

(Score is Reps)

KG DB: (15/10)|(10/7.5)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats + Glutes

(No Measure)