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Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – BIO Boot Camp 7:00 – King George

Debi: Metcon (No Measure)

UPPER Body Cars (neck, scaps, thoracics, shoulder, and spinal cars)

Hip Slides – 15 e/s (each/side)

Side Lying Knee-to-Knee 15 e/s

Then 2 sets of following:

Rock Back Breathing – 5 breaths**

Hamstring Bridgew/ankle pump – 10 e/s

Knees over toes lunges 10 e/s

Closed Chain Hip Cars 5 e/s

** – hold breath at end of inhale for 3 seconds, and at the end of the exhale for 3 seconds to allow for rib and thoracic expansion

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4 sets of following – not for time, but quality

DA Swing Clean + Step Back Lunge – 5 each leg

DB Swing x 2 + 1 Goblet Squat – 5 reps

Banded Lat Pull L/R – 20 each arm

5-8 Hindu Push Ups

Single Arm Clean and Press with a slow eccentric (coming down with complete control, nice and slow). Swing is on the side of body – 5 each arm