Tuesday

23
Nov

Tuesday

Announcements

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Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

100m Run

Into…

3 ROUNDS*

20 Plate Hops

10 Front Foot Elevated Reverse Lunge**

5/5 Plate Halo

10 Plate Ground to Overhead

Into…

100m Plate Run

*Use a 15/10 LB plate

**Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge.

Following the warm-up, go into your teaching of the movements today.

Strength

Bench Press (1 REP MAX)

Build up to 1 REP MAX

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Push Press (135/95)|(95/65)

20 Box Jumps (24/20)

200m Plate Run (45/25)|(25/15)*

*Hold the plate any way during the run.

(Score is Time)