Saturday
Announcements
🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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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
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 100m Jog + Max Reverse Bodyweight Lunges
MIN 2 – 14 Alt. Plank Shoulder Taps + Max Hollow Hold in remainder of time
MIN 3 – 5 Bodyweight Kang Squats + Max Air Squats
Strength
Metcon (Weight)
3 SETS*
8 Tempo Back Squats (22X1)
8/8 Goblet DB Step-Ups
*Build to a moderate tempo weight.
(Score is Weight)
Workout
Metcon (4 Rounds for time)
4 SETS ON 4:00 RUNNING CLOCK…
MIN 1-2 – 400m Run (rest remainder)
MIN 3-4 – 20 DB Goblet Reverse Lunges (50/35)|(35/20) + Max DB Slides
(Score is Each 400m Run)
KG DB: (22.5/15)|(15/9)