Monday

17
May

Monday

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 – At Home Training

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row/Run/Bike

10 Glute Bridge-Ups → 5/5 Single Leg Bridge Ups

8 KB/BP Deadlifts

8/8 Single Arm Russian Kettlebell/Backpack Swing

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 8 Wall Balls + 8 Push-ups

MIN 3 – 16 Russian Kettlebell Swings

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 Cardio

MIN 2 – 8 Backpack Thrusters + 8 Push-Ups

MIN 3 – 16 Backpack Russian Swings

(No Measure)

Optional Finisher

Metcon (No Measure)

3 SETS

15 KB or BP Side Bends/Side

30 Hollow Rocks

15 Side Plank Leg Raises/Side

-Rest as needed b/t sets-

(No Measure)