Tuesday

3
Aug

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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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional Fitness

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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)