Tuesday

8
Mar

Tuesday

Announcements

NEW CLASS 5:30am Class is here Tuesday, Wednesday, Thursday.
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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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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 Fitness

Warm-up

Metcon (No Measure)

1 ROUND

1:00 Bike (EZ to Mod Pace) 10 Alt. Cossack Squats

7 Wall Ball Push Press

7 Wall Ball Front Squat

Into…

1 ROUND

1:00 Bike (Mod-Hard Pace)

10 Alt. SL Quarter Squat*

5 BB Kang Squats

7 Wall Balls

*Balancing on one leg, the athlete will lower into a Quarter Squat with the focus on foot engaging the ground and driving the knee out. Alternate legs each rep.

Strength

Back Squat ( 5-5-3-3-3 )

Workout

Metcon (Time)

4 ROUNDS FOR TIME

30 Wall Balls (20/14)RX|(14/10)*

30/25 Cal Bike

*Heavy Ball Optional (30/20)|(20/14)

(Score is Time)