Thursday

25
Mar

Thursday

Announcements

Independence Fitness is closed until further notice under executive order 20-71 by the Governor of Florida

Please monitor our gym social media and your email for regular updates for your continuing training plan

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 – At Home Training

View Public Whiteboard

Warm-up

Warm-up (No Measure)

We are using the warm-up today to review the movements for the workout (see the teaching section to review the movements in the warm-up).

EMOM x 9 MINUTES

Min 1 — :45 Row, Bike or Run

Min 2 — :30 Jump Over Erg or :30 Up-Downs

Min 3 — :30 Tuck Hold

Min 4 — :30 Row, Bike or Run

Min 5 — :30 Up-Down over the Erg or :30 Easy Bupress

Min 6 — 10 Alt Tuck-Ups

Min 7 — :15 Row, Bike or Run (sprint)

Min 8 — :30 Burpee over the Erg or :30 Fast Burpees

Min 9 — 10 Alt. V-Ups

After the warm-up athletes should be ready to go!

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 20/15 Cal. Row

MIN 2 – 10 Burpees Over Rower

MIN 3 – 15 Alt. V-Ups or Tuck-Ups

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 20 Backpack Thrusters

MIN 2 – 10 Burpees Over Backpack

MIN 3 – 15 Backpack Sit-ups

(No Measure)

Optional Finisher

Metcon (No Measure)

2-3 SETS

MAX Reps Rows (Ring or DB)

-:30 Rest-

MAX Reps Push-Ups

-1:00 Rest b/t Sets-

(No Measure)