Sunday

21
Mar

Sunday

Announcements

Independence Fitness is closed until further notice under executive order 20-71 by the Governor of Florida

Please monitor our gym social media and your email for regular updates for your continuing training plan

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 – At Home Training

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 SA DB Deadlift

100m Run

5/5 SA DB Hang Power Clean

200m Row

10 Alt. DB Snatch

200m Bike

Workout

Metcon (Time)

2 ROUNDS FOR TIME

400m Run

10 DB Deadlifts

400/300m Row

10 DB Power Cleans

1200m Bike

10 DBL DB Snatches

-16:00 Hard Cap-

(Score is Time)

***HOME VERSION***

2 ROUNDS FOR TIME

400m Run

20 Backpack Up-Down

30 Backpack Front Squats

400m Run

20 Backpack Cleans

20 Backpack Ground to Overhead

-16:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00-5:00 of Flow Stretching…

*Flow through what feels right:

Up-Dog or Cobra

Down-Dog

Cat/Cow

Child’s Pose

Saddle

(No Measure)