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23
Mar

Wednesday

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Independence Fitness – Comp Training

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS

:30 Row (EZ)

10 Bootstrappers

10 Alt Groiners

10 Alt Cossack Squats

20 Jumping Jacks

Into …

2 SETS

:30 Row (Mod→ Hard)

10 Tempo Air Squats (3111)

5 Inch Worm + Push-Up

20 Single Unders or Double Unders

Workout

Metcon (1 Rounds for time)

2 SETS FOR TIME*

50/40 Cal Row

Immediately Into…

4 ROUNDS

10 Wall Balls (20/14)|(14/10)

30 Double Unders

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

KG WB: (9/6)|(6/5)

*Each full set contains 50/40 Cal Row and the 4 Rounds.

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10/10 Single Leg Weighted Glute Bridge-Ups (30X1)*

15 Supermans

*DB or Wall Ball resting on hips.

(No Measure)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)