Friday 11/10/17

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Weightlifting

Back Squat (5×3)

Metcon

Metcon (AMRAP – Reps)

“Leg Stand”

8 Rounds:

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest
Starting off with 5 sets of 3 on the Back Squat. Goal here is for athletes to get under some heavy weight while maintaining proper mechanics. They have the option to build to a heavy set of 3 or choose a challenging weight to complete across all 5 sets. Tabata style conditioning piece to follow. The first 20/10 interval is back squats. The second is jump rope. Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Looking to choose a jump rope variation that a solid rhythm can be maintained