Tuesday

Announcements

Holiday Schedule. Thanksgiving day 8:00am
Friday 11/27 10:30am
Saturday 11/28 9:00am
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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 in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1 ROUND

10 Slam Ball Deadlifts

10 Slam Ball Strict Press

10 Slow Deadbugs

Into…

1 ROUND

10 Slam Balls

10 Tuck-Ups

10 Supermans

Into…

1 ROUND

10 Slam Balls

10 V-ups

10 Kip Swings

Strength

Push Press (3×5)

ON A 12:00 RUNNING CLOCK…

3×5

Push Press*

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

18 Slam Balls (20/10)

12 Toes to Bar

6 Shoulder to OH (135/95)|(95/65)

(Score is Rounds + Reps)