8
Sep
Wednesday
Announcements
We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
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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)
3 ROUNDS FOR QUALITY
10 PVC Passes
8 Broad Jumps (land in solid ΒΌ squat)
6 Slam Balls
4 Up-Down
2 Perfect Push-Ups
*After the warm-up, move right into your teaching of the Push Jerk with either a PVC Pipe or Light Barbell
Strength
Push Jerk (2RM)
ON A 12:00 RUNNING CLOCK…
Build to 2RM Push Jerk
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3,6,9,and so on…
Push Jerks (95/65)|(65/45)
Slam Balls (20/10)
Up-Downs
(Score is Rounds + Reps)