Tuesday

4
May

Tuesday

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 – Live Zoom at Home Training

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Russian KBS or 8 DBL DB Swing

6 Goblet Reverse Lunges

2/2 SA KB or DB Thruster

Into…

1 ROUND

10 Groiners

10 Cossack Squats

10 Kang Squats (with KB or DB in Goblet Position)

5 Tempo Goblet Squats (25X1)

Strength

Back Squat (1×3)

EVERY :45 FOR 10 SETS

3 Back Squats*

*Increase weight every other round. Keep weight moderate-heavy.

(Score is Weight)

Strength – HOME

Metcon (Weight)

EVERY :45 FOR 10 SETS

10 Goblet Speed Squats

(Score is Weight)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

10 Thrusters (75/55)|(45/35)

10 Push-ups

(Score is Time)

Workout – HOME

Metcon (Time)

10 ROUNDS FOR TIME

10 DB Thrusters

10 Push-ups

(Score is Time)