Sunday

28
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 (w/ DB or Backpack)

:30 High Plank Hold

10 PVC or Bodyweight Romanian DL

10 Knee Push Up

10 DB Bent Over Row

Immediately into…

2 ROUNDS

:30 High Plank Shoulder Taps

10 Good Mornings

7 Push Ups

10 Renegade Rows on Knees w/o Push Up

Workout

Metcon (No Measure)

3 ROUNDS

1:00 Max Mountain Climbers

-:30 Rest-

1:00 Max Plate or DB Good Mornings

-:30 Rest-

1:00 Max Monostructural (Athlete Choice)*

-:30 Rest-

1:00 DB Renegade Rows**

-:30 Rest-

*Athletes can choose Run, Bike, Row, Ski, or Jump Rope.

**1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L

(No Measure)

Workout – HOME

Metcon (No Measure)

3 ROUNDS

1:00 Max Mountain Climbers

-:30 Rest-

1:00 Max Backpack Goodmornings

-:30 Rest-

1:00 Run, Bike, Row, or Ski (Athlete Choice)*

-:30 Rest-

1:00 Backpack Push-Ups

-:30 Rest-

(No Measure)