Sunday

30
May

Sunday

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 – Live Zoom at Home Training

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

5/5 SA KB or DB Sumo Deadlift

5/5 SA Russian KB or DB Swing

10 Ring Rows or Single DB Bent Over Row

100m Run

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

1 Kip Swing + 1 Pull-up x 5 Reps

10 Diamond Push-ups

:30 Single Arm (L) / Single Leg Plank (R)

:30 Single Arm (R) / Single Leg Plank (L)

(No Measure)

Strength – HOME

Metcon (No Measure)

STRENGTH

4 SETS FOR QUALITY

10 DB Bent Over Row

10 Diamond Push-ups

:30 Single Arm (L) / Single Leg Plank (R)

:30 Single Arm (R) / Single Leg Plank (L)

(No Measure)

Workout

Metcon (5 Rounds for time)

EVERY 2:30 x 5 SETS

10 Pull-ups

15 Russian KBS (70/53)|(53/35)

200m Run

(Score is Each Round for Time)

Workout – HOME

Metcon (5 Rounds for time)

EVERY 2:30 x 5 SETS

10 DB Hang Power Clean

15 DBL DB Russian Swing

200m Run

(Score is Each Round for Time)