Sunday

18
Jul

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional Fitness

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Groiners

10 Bootstrappers

10 Lunge + Torso Twist

Into…

2 ROUNDS

10 Up-Downs

10 DBL DB Deadlift

10 DBL DB Swings

Workout

Metcon (No Measure)

AMRAP x 9 MINUTES

10 Ring Rows

5 Devil’s Press (50/35)|(35/20)

20 Alt. Jumping Lunges

-Rest 2:00 b/t Efforts-

EMOM x 9 MINUTES

MIN 1 – 10 Slow DB Bent Over Rows

Min 2 – :50 Max Reps of 1 Burpee + 1 DBL DB Snatch*

Min 3 – :50 DB Mixed OH Reverse Lunges**

*Perform Burpee w/o the DB then Perform the DB Snatch

**Hold One DB OH and Other in Front Rack. Perform 5 Lunges w/ L Overhead the 5 Lunges w/ R Overhead

-Rest 2:00 b/t Efforts-

FOR TIME

1 Mile Run

(No Measure)