Monday

22
Mar

Monday

Announcements

Independence Fitness is closed until further notice under executive order 20-71 by the Governor of Florida

Please monitor our gym social media and your email for regular updates for your continuing training plan

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 – Functional Fitness Beginner

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Warm-up

Warm-up (No Measure)

3 ROUNDS

8 DB Bent Over Rows

8 Up-Downs

8 Plate/ DB Press Presses

:30 Plate/ DB Overhead Hold

Strength

Metcon (Weight)

3 SETS

10 Strict Press (Light)

1:00 OH Barbell Hold

10 Tempo Knees 2 Chest (2121)

-Short Rest b/t Each Set-

(Score is Weight)

Strength – HOME

Metcon (Weight)

3 SETS

10 DB Strict Press (Light-Moderate)

1:00 DB Barbell Hold

10 Tempo Knees 2 Chest (2121)

-Short Rest b/t Each Set-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

15/12 Cal Row

10 Toes to Bar

5 Burpee Pull-ups

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

10 DB Sumo Deadlift High Pulls

10 Tuck-Ups

5 DB Devil’s Press*

*No Squat

(Score is Rounds + Reps)