Tuesday

15
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 – Comp Training

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Mountain Climbers

10 Cossack Squats*

5 Kang Squats**

5/5 Single Leg DB RDL

*Option to use DB as a Goblet Cossack Squats in the 3rd Round.

**Perform with PVC or BB.

Strength

Back Squat (3-3-3-3)

3-3-3-3

Back Squats*

*Building from Moderate-Heavy to Heavy

(Score is Weight)

Workout

“SPEED DEMON” (Time)

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs and Upper Back

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength.