Thursday

29
Jul

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

3 ROUNDS

:30 Bike

10 Alt Groiners

5 Inch Worms + Push-Up

Into…

SPECIFIC WARM-UP

3 ROUNDS

:30 Bike (75% across)

5/5 Single Arm Upright Row

5/5 Single Arm DB Strict Press

10 Scap Pull-Ups

Strength

Push Press (5-5-5-5-5)

10 Minutes to complete 5 sets of moderate to heavy 5 reps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

4-6-8-10 and so on…

Toes to Bar

Alt. DB Hang Snatch (50/35)|(35/20)

*12/10 Cal Bike After Each Full Set

(Score is Rounds + Reps)