Saturday

18
Sep

Saturday

Announcements

We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
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https://cfiorlandomembers.com/cfics1

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Independence Fitness – Comp Training

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NCCOMPETE MEMO

Warm-up (No Measure)

No additional work this week. Last week included 9 tests between the Hero workouts, 2RMs, and 1RMs. Take this week to reduce volume and reduce training stress. Enjoy a full week of training with class with no additional work. Rest on any days that you’d like but try to get at least (3) solid class sessions in the books.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

FOR TIME (8:00 CAP)

200m Run (EZ)

Into…

3 ROUNDS

5 Push-Up to Pike

10 Bootstrappers

10 Air Squats

Into…

200m Run (Moderate)

Workout

Metcon (AMRAP – Rounds and Reps)

EVERY 4:00 x 5 SETS

300m Run

Then in the remaining time…

AMRAP of:

12 HR Push-Ups

20 Air Squats*

*Option to perform 12 Alt. Pistol Squats

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back and IT Band

(No Measure)