Friday

30
Apr

Friday

Announcements

Independence Fitness is closed until further notice under executive order 20-71 by the Governor of Florida

Please monitor our gym social media and your email for regular updates for your continuing training plan

Please download our virtual meeting/class platform.

Apple: https://itunes.apple.com/us/app/id546505307

Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings

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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Live Zoom at Home Training

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row or :30 High Knees + :30 Butt Kickers

6 T Push-ups with :02 Pause in the T Position*

8 DB Strict Press

10 Lateral Jumps Over DB

* T Push-up is a normal Push Up, with a rotation onto one hand and finishing with the other hand reaching toward the ceiling.

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (2111)

(Score is Weight)

Strength – HOME

Metcon (Weight)

4 SETS

10 Tempo DB Strict Press (2111)

20 Tuck-ups

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 2:00 FOR 6 SETS

20/15 Cal Row

MAX Push Press (115/75)|(75/55)

-Rest :30 b/t Sets-

(Score is Reps)

Workout – HOME

Metcon (AMRAP – Reps)

EVERY 2:00 FOR 6 SETS

200m Run

Max DB Push Press

-Rest :30 b/t Sets-

(Score is Reps)