Thursday
Announcements
Independence Fitness is NOW OPEN for in person training inside the gym 5/18/20
We are still offering Live virtual workouts if you prefer them
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
Warm-up
Warm-up (No Measure)
3:00 Progressive Pacing on the Bike…
1:00 EZ Pace
1:00 Moderate Pace
:30 Moderate-High Pace
:30 Hard Pace
Into…
2-3 ROUNDS
4 Big Arm Circles Back
4 Big Arm Circles Forward
8 Alt. Samson Stretch
10 Alt. Side Lunges (keep hips low)
12 Perfect Hollow Rocks
Workout
Metcon (AMRAP – Reps)
6 SETS
ON A 4:00 RUNNING CLOCK…
25/20 Cal Bike
15 Up Downs
Max Slam balls in remaining time (20/12)
-Rest 1:00 Between Sets-
Score is total slam balls across 6 Rounds
Finisher
Metcon (Weight)
Sled Pull With Harness