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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-