Thursday

Announcements

🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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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 AI

Warm-up

Warm-up (No Measure)

3 SETS

10/10 Thoracic Rotations

10 Alt Groiners

10 Alt Samson Lunges

Into…

3 SETS

10/10 Single Arm DB Strict Press

10/10 Single Arm DB Overhead Lunge

20 Deadbugs / Hollow Flutter Kicks

Workout

Metcon (No Measure)

4 SETS FOR QUALITY

3/3 DB Turkish Get-Ups (Athlete Choice)

12/12 Tempo Supported DB Row (2121)(Athlete Choice)

1:00 DB Front Rack Hold

30 Weighted Sit-Ups

-Rest As Needed b/t Sets-

(No Measure)

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

20 DB Hollow Flutter Kicks

Max V-Ups in Time Remaining

(No Measure)