Monday

28
Feb

Monday

Announcements

NEW CLASS 5:30am Class is here Tuesday, Wednesday, Thursday.
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https://cfiorlandomembers.com/referral
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Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

WARM-UP

3 ROUNDS

10 Scap Pull-Ups

5 Ring Rows

10 Alt. Cossack Squats

5 Single DB Strict Press

EXTENDED WARM-UP

2 SETS FOR QUALITY

1:00 Handstand Hold*

8/8 Step-Ups (24/20)

1:00 Weighted DB Squat Hold 1:00 Bike (EZ)

-Rest as needed b/t Sets-

Workout

Metcon (Time)

FOR TIME

40/30 Cal Bike

40 Single DB Alt. Step-Ups (50/35)|(35/20) || (24/20)*

20 Handstand Push-Ups

40 Pull-Ups

20 Handstand Push-Ups

40 Single DB Alt. Step-Ups

40/30 Cal Bike

*DB Can be held in any way above the waist.

(Score is Time)

HSPU Option 1: Box Pike Push-Ups

HSPU Option 2: DB Strict Press