Sunday

6
Feb

Sunday

Announcements

NEW CLASS 5:30am Class is here Tuesday, Wednesday, Thursday.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
❤️❤️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 Fitness AI

Warm-up

Warm-up (No Measure)

3 SETS (10:00 CAP)

1:00 Bike (Increasing effort each set from EZ-Hard)

7/7 Half Kneeling Single Arm Shoulder Press (Light-Mod)

5/5 Single Arm Bent Over Row (Light-Mod)

:30 Max Bicycle Crunches

Workout

Metcon (Time)

FOR TIME

5-10-15-20-25

Cal Bike*

50-40-30-20-10

Sit-Ups

*Alt. Cal Bike: 5-8-12-15-20

(Score is Time)

Finisher

Metcon (Weight)

3 SETS FOR QUALITY

3 Turkish Get-Up (R) (Athlete Choice)

7 Single Arm Tempo Bent Over Row (31X1) (R)

3 Turkish Get-Up (L)

7 Single Arm Tempo Bent Over Row (31X1) (L)

30 Controlled Russian Twist

*Athlete Choice for KB or DB for all movements as well as choice for loading.

(Score is Weight)