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Independence Fitness – Functional Fitness
Warm-up
Metcon (No Measure)
3 ROUNDS
30 Mountain Climbers
10 Cossack Squats*
5 Kang Squats**
5/5 Single Leg DB RDL
*Option to use DB as a Cossack Squats in the **Perform with PVC or
Strength
Back Squat (3-3-3-3 Back Squats* *Building from Moderate-Heavy)
Workout
“SPEED DEMON” (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-