Monday 3/30

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

Weightlifting

Back Squat (Squat Waves)

On the 0: 9 Reps @70%

On the 2: 7 Reps @77%

On the 4: 5 Reps @84%

On the 6: 3 Reps @89%

On the 8: 1 Rep @96%

On the 9: 1 Rep @99%

On the 10: 1 Rep @102%

On the 11: 1 Rep @105%

On the 12: 1 Rep @108%

* Percentages off 5 RM Back Squat

Metcon

Metcon (Time)

For time:

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)