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Independence Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

3:00 Row

(1:00 EZ, 1:00 Mod, 1:00 Hard)

Into…

AMRAP x 7 MINUTES

20 Deadbugs

8/8 Single Arm DB Strict Press

8/8 Single Arm DB Sumo Deadlift

8 Inch Worms + Push-Up

Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Up Down Devil’s Press (35/20)|(20/15)

1:00 – V-Ups or Tuck-Ups

1:00 – DB Renegade Row

1:00 – Cal Row

-Rest 1:00 b/t Sets-

(Score is Reps)

Skill

Rope Climb 10 Minutes

Metcon (No Measure)

EMOM x 8 MINUTES

Min 1 – 8 Seated DB Arnold Press

Min 2 – Max Diamond Push-Ups (1111)

(No Measure)