Friday

Announcements

🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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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 – Functional Fitness AI

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt Groiners

10 Bootstrappers

10 Bird Dogs

10 Deadbugs

Into…

ON A 7:00 CLOCK…

2:00 Bike

30 Alt Reverse Lunges w/ Torso Twist*

20 Banded Monster Walks**

10 Plank Rotations

Bike in the Remaining Time

*Lunge and twist towards front leg

**10 steps to the Right, 10 steps to the Left

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

30/25 Cal Bike

20 Back Rack Lunges (95/65)|(65/45)

1:00 Wall Sit

1:00 Quad Crawl

1:00 Weighted Russian Twists (Athlete Choice)

-Rest as needed b/t Sets-

(No Measure)