Saturday

19
Jun

Saturday

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 – Functional in Gym & @ Home Versions

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Row

4/4 Single Arm Supinated Ring Row

5 (Deficit Optional) Push-ups

6 Alt. DB Renegade Rows

Strength

Metcon (No Measure)

EVERY 3:00 x 4 SETS

10 Chin-ups or 15 Supinated Ring Rows

15 Straight Arm Banded Lat Pull-Downs

20 Banded Tricep Push-Downs

(No Measure)

Workout

Metcon (AMRAP – Reps)

ON A 3:00 CLOCK…

Max Cal Row

-1:00 Rest-

3 SETS FOR MAX REPS

1:00 – Deficit Push-ups

1:00 – DB Renegade Rows (35/20)|(20/15)*

-1:00 Rest-

ON A 3:00 CLOCK…

Max Cal Row

*1 Rep Renegade Row = 1 Row L + 1 Row R

(Score is Reps)