Friday

21
May

Friday

Announcements

Independence Fitness is NOW OPEN for in person training inside the gym 5/18/20

We are still offering Live virtual workouts if you prefer them

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

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

6 Bootstrappers

8 Tempo Air Squats (21X1)

10 PVC Good Mornings

20 Plate Jumps or Jumps Over DB

10 Reverse Lunges

Strength

Back Squat (1×2)

ON A 15:00 RUNNING CLOCK…

Back Squat

2×5

1×4

1×3

1×2

-1:30 Rest b/t Sets-

(Score is Weight)

Strength – HOME

Metcon (Weight)

ON A 15:00 RUNNING CLOCK

100 DB Goblet Squats*

*Every 20 reps complete 1:00 Wall Sit.

(Score is Weight)

Workout

Metcon (Time)

EMOM x 10 MINUTES

12 Russian KBS (53/35)|(35/26)

12 Air Squats

(Score is Each Set for Time)

Workout – HOME

Metcon (Time)

EMOM x 10 MINUTES

12 DBL DB Russian Swings

12 Air Squats

(Score is Each Set for Time)