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Independence Fitness – Functional Fitness
Warm-up (No Measure)
20 Plate Hops
10 Front Foot Elevated Reverse Lunge**
5/5 Plate Halo
10 Plate Ground to Overhead
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.
Bench Press (1 REP MAX)
Build up to 1 REP MAX
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)