Tuesday
Announcements
Independence Fitness is NOW OPEN for in person training inside the gym 5/18/20
We are still offering Live virtual workouts if you prefer them
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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https://cfiorlandomembers.com/cfics1
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http://cfiorlando.com/supps
Independence Fitness – Functional Fitness
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Lying Banded Hamstring Stretch (R) / (L)*
:30 Alt Groiners
*Band around midfoot, lay back and extend banded leg up leaving other leg on the ground
AMRAP x 7 MINUTES
10 Scap Push-Ups
10 Scap Pull-Ups
10 Single DB Sumo Deadlift
20 High Knees in Place
20 Butt Kickers in Pace
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
15 DB Sumo Deadlifts (50/45)(45/35)|(35/25)
15 Pull-Ups
200m Run
-Rest 1:00-
AMRAP x 6 MINUTES
10 DB Sumo Deadlifts
10 Chest to Bar Pull-Ups
100m Run
-Rest 1:00-
AMRAP x 3 MINUTES
Max DB Renegade Row
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
2-3 SETS
10 Slow GHD Situps/ Weighted Situps
10/10 Slow Single Leg Glute Bridge
(No Measure)