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Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

3 SETS (5:00 CAP)

35 Single Unders (Progress to Double Unders optional)

10 Kip Swings

5 Slow Ring Rows

10 DB Seesaw Shoulder Press

Strength

Push Press (6×5)

ON A 12:00 RUNNING CLOCK…

6×5

Push Press*

*Light-Moderate for all sets

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

75 Double Unders

25 Push Press (75/55)|(65/45)

15 Pull-Ups

(Score is Rounds + Reps)