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Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

200m Jog

Into…

2 SETS

5 Inchworms w/ Push-Up

10 Slow Barbell Good Mornings

10 Slow RDLs

Into…

Shuttle Run in time remaining…

Strength

Deadlift (3×5)

ON A 15:00 RUNNING CLOCK…

3×5

Deadlift*

*Heavy for all Sets.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

600m Run

50 Deadlifts (155/105)|(115/75)

30 Bar Facing Up-Downs

600m Run

(Score is Time)