Sunday

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

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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)