Wednesday

22
Jun

Wednesday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 10 Alt Groiners + Max Wall Sit

MIN 2 – 10 Step Ups + Max Empty Barbell OH Hold

Strength

Thruster (Heavy 3-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

*Bar comes from the ground

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

10-8-6-4-2*

Thruster (95/65)|(65/45)

Burpee Box Jump (24/20)

*If round of 2/2 is completed, start back at 10/10.

(Score is Total Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Calf Smash (R)

1:00 Calf Smash (L)

5:00 Foam Roll Legs

(No Measure)