Thursday
Announcements
NEW CLASS 5:30am Class is here Tuesday, Wednesday, Thursday.
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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)
2 SETS
10 Bootstrappers
10 Alt Groiners
10 Alt Samson Lunges
Into …
AMRAP x 5 MINUTES
10 Slam Ball Deadlifts
10 Slam Ball Lunges
10 Slam Ball Push Press
20 Weighted Deadbugs (w/ Slam Ball)
Workout
: Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice)
MIN 2 – Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice)
MIN 2 – Row or Bike, Moderate Effort
(No Measure)
Cool Down
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
Rebound w/ Nasal Breathing*
*Lay on your back and breathe!
(No Measure)