Wednesday

20
Apr

Wednesday

Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

AMRAP x 3 MINUTES

12 Alt Groiners

10 Alt Cossack Squats (Pause :01 at the bottom)

5 Push-Up to Pike

Into…

AMRAP x 5 MINUTES

10 Slam Ball Deadlifts

10 Slam Ball Strict Press

10 Slam Ball Squats*

*Hold Slam Ball in Bear Hug

Strength

2-Rep Hang Squat Clean

ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep Hang Squat Clean

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

25 Sit-Ups

15 Slam Balls (30/20)|(20/10)

5 Hang Squat Cleans (185/135)|(135/95)

(Score is Time)