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

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Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

10 PVC Passes

8 Broad Jumps (land in solid ¼ 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)