Wednesday

29
Jun

Wednesday

Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :25 Jump Rope* / :25 Alt Groiners

MIN 2 – :25 Strict Press** / :25 OH Hold

*RD 1 = Single Unders, RD 2 = Tall Jumps, RD 3 = Double Unders

**RD 1 + RD 2 = Strict Press, RD 3 = Push Press

Strength

Push Press (5-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a 5-Rep Heavy Push Press

Week 12 of 12 of current cycle.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

5 Shoulder to Overhead (85% of 5-Rep Push Press)

25 Walking Lunges

75 Double Unders

(Score is Rounds + Reps)