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 – Functional in Gym & @ Home Versions
Warm-up
Warm-up (No Measure)
4 ROUNDS FOR TIME
:30 Row
6 Air Squats (progress to empty barbell Front Squats for rounds 3 & 4)
6 Empty Barbell Strict Press (progress to Push Press for rounds 3 & 4)
12 Hollow Rocks + 12 Superman Arch Rocks*
*Try to alligator roll from the Hollow Position right into the Superman Position.
Strength
Metcon (No Measure)
3 SETS FOR QUALITY
3-5 Jumping Kip Swings
+
3-5 Kip Swings
+
3-5 “2-for-1’s”*
*1 Rep = 2 Kip Swing + 1 Pull-Up
(No Measure)
Workout
Metcon (Time)
2 SETS
20/15 Cal Row
25 Kipping Pull-ups
25 Thrusters (45/35)
20/15 Cal Row
-Rest 2:00 b/t Sets-
(Score is Time)