Thursday

30
Sep

Thursday

Announcements

We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
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https://cfiorlandomembers.com/cfics1

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http://cfiorlando.com/supps

Independence Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10/8 Cal Row (EZ)

10 KB Deadlift

10 Scap Push-Ups

5/3 Cal Ski (EZ)

Into…

3 ROUNDS

10/8 Cal Row (Mod)

10 KBS

10 Push-Ups

5/3 Cal Ski (Mod)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

20 Russian KBS (70/53)|(53/35)

20/15 Cal Row

-Rest 1:30-

AMRAP x 4 MINUTES

16 Russian KBS (70/53)|(53/35)

16/12 Cal Ski

-Rest 1:00-

AMRAP x 3 MINUTES

12 Russian KBS (70/53)|(53/35)

12/10 Cal Row

-Rest :30-

AMRAP x 2 MINUTES

8 Russian KBS (70/53)|(53/35)

8/6 Cal Ski

(Score is Rounds + Reps)

Strength

Bench Press (5×5)

POST WORKOUT

5×5

Bench Press*

*Weight stays moderate-heavy across all sets.

(Score is Weight)