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 – At Home Training
Warm-up
Warm-up (No Measure)
2:00 Row/Bike/Run (Athlete’s choice)
Then …
2 ROUNDS
6/6 Suitcase Deadlifts or 12 Backpack Deadlifts
6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows
12 Alt. Plank DB/Backpack Taps
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MINUTE 1 – 12/10 Cal Bike
MINUTE 2 – 10 DB Renegade Row
MINUTE 3 – 10 Burpees over DB
(Score is Load)
Workout – HOME
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike or :40 MAX Alt.. Jumping Lunges
MIN 2 – 10 Push-Ups + 10 Backpack Bent Over Rows
MIN 3 – 10 Burpees over Backpack
(Score is Load)
Optional Finisher
Metcon (No Measure)
3 ROUNDS
20 Alt. V-Ups
1:00 Plank
(No Measure)