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Independence Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES*

1: Row

2: SA KB Work

3: Jump Rope Work + BW Movement

*Each round will progress in intensity and complexity. Below is a suggested progression for each movement

Round 1

1: Easy Row

2: 8/8 SA Sumo Deadlifts

3: 30 Single Unders + Samson Lunges

Round 2

1: Moderate Pace Row

2: 8/8 SA Suitcase Deadlifts

3: 30 Alternating Leg Single Unders + Groiners

Round 3

1: Mod-Hard Row

2: 8/8 Single Leg RDL

3: 30 Big Jump Single Unders + Inch Worms

Round 4

1: 30s Workout Pace Row (Hard)

2: 25’/25’ SA Suitcase Carry

3: 30 Double Unders + Bent Over Row

Workout

Metcon (Time)

3 SETS*

ON 2:00 CLOCK…500/400m Row (rest remainder)

ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP)

ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups

-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.

(Score is Slowest Time on Row)

Finisher

Metcon (Weight)

TABATA, 8 SETS :20 ON / :10 OFF*

MOVT 1 — DB Hammer Curl

MOVT 2 — DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

(Score is Load)