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 – Functional Fitness Beginner

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10/8 Cal Bike

10 Lunges or Squats

10/10 Single DB Strict Presses*

*As the rounds progress, switch the Strict Presses over to Push Presses if athletes feel good!

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :50 Max Reps Single DB FR Lunge Lunge Thruster*

MIN 2 – :50 Max Reps DB Slides

*Athletes alternate legs on each reverse lunge. Push the DB overhead with both arms.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

Buy-In:

100 DB Thruster (30/20)|(20/15)

In the remaining time…

AMRAP of:

12/10 Cal Bike

20 Reverse Lunges

(Score is Rounds + Reps)