Monday

7
Mar

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 in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Lunges

8/8 SA KB Deadlift

6/6 SA KB Russian Swings

10 Quad Heel Taps*

*R2 – Slow Deadbugs. R3 – Alt. V-Ups.

EXTENDED WARM-UP

3 ROUNDS FOR QUALITY

10 Slow Cossack Squats

10 Bootstrappers

10 Kang Squats*

10 Tempo Squats (2222)**

*R1 complete w/ BW. R2 +R3 complete w/ barbell.

**R1 complete w/ BW. R2 + R3 complete w/ barbell.

Strength

Back Squat (10-8-8)

10-8-8*

Back Squats

*Build to a Moderate weight. Complete a :45 Single KB Front Rack Hold (Heavy) on each arm after each set.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 Alt. KB Thrusters (53/35)|(35/26)*

16 Sit-Ups

*Athlete will press one KB overhead while the other KB stays in the Front Rack. They will then switch to the other arm on the next rep.

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)