Sunday
Announcements
🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Buy supplements
http://cfiorlando.com/supps
Independence Fitness – Functional in Gym & @ Home Versions
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Reverse Lunges
5 Up-Downs Broad Jumps
10 DB Strict Press
5 Glute Bridge-Ups
Strength
Metcon (AMRAP – Reps)
EMOM x 10 MINUTES
MIN 1 – :25 Single Leg Glute Bridge-Up (R) + :25 Single Leg Glute Bridge-Up (L)
MIN 2 – :45 Max Curtsey Squats
(Score is Reps)
Workout
Metcon (Time)
6 ROUNDS FOR TIME
20 Reverse Lunges
10 Up-Down Devils Press (35/20)|(20/15)
(Score is Time)
KG DB: (15/9)|(9/7)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
40 Synchro Reverse Lunges
40 Up-Down Devils Press (35/20)|(20/15)
(Score is Time)
*Do the lunges together. P1 works while P2 Holds Top of Push-Up Plank in DP…switch as needed.
KG DB: (15/9)|(9/7)