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)
2:00 Bike (Increasing pace every :30)
Into…
EMOM x 8 MINUTES
MIN 1 – :25 Lunges / :25 Step-Ups
MIN 2 – :25 KB Deadlift / :25 KB Swings
Workout
Metcon (No Measure)
EVERY 4:00 x 5 SETS
30 KB Swings (70/44)(53/35)|(35/26)
10/10 Single Arm Front Rack Step-Ups (24/20)*
10 Box Jump Over
*10 reps on right arm / 10 reps on left arm w/ KB, legs alternate every rep
(No Measure)
Finisher
Metcon (No Measure)
8 SETS
TABATA (:20 on/:10 off)
MOVT 1 – Alt. Quadruped Bird Dog
MOVT 2 – Heel Taps*
*Laying down with the feet flat on the ground. Shoulders lift off the ground and you reach side to side towards each heel.
(No Measure)