Wednesday

14
Sep

Wednesday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

Bike 3 minutes

AMRAP 7:

5 groiners (per side)

10 PVC kang squats

15 jumping air squats

Strength

Back Squat

Every 1:30 x 9

Round 1 – 5 @ 60%

Round 2 – 3 @ 65%

Round 3 – 1 @ 70%

Round 4 – 5 @ 65%

Round 5 – 3 @ 70%

Round 6 – 1 @ 75%

Round 7 – 5 @ 70%

Round 8 – 3 @ 75%

Round 9 – 1 @ 80%

*3 second pause at the bottom of every squat

**score for wodify is your 80%

Workout

Metcon (Time)

For time

1 – 10

DB burpee DL

*15 wall balls after each set of burpees

(10 total sets of WB)

*20 minute time cap

DB

L1: 50 / 35

L2: 35 / 20

L3: 20 / 10

Wall Ball

L1: 20 / 14

L2: 14 / 12

L3: 12 / 10