Not For Time Thursday

Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – Group Class

Metcon (No Measure)

Functional KB Workout – All Russian Style Swings

Section 1: Perform 3 rounds, rest 3 min between rounds

10 DA Swings – heavy

10 Alternating Bicycles (L & R leg count as 1)

10 DA Swings – heavy

10 Hand Release Pushups

10 DA Swings – heavy

10 Mountain Climbers (L & R count as 1)

10 DA Swings – heavy

Rest 3′

Metcon (No Measure)

Part 2 – Single Arm Swings (can go lighter than DA Swings)

3 Rounds with 3 min rest between

10 Left Swing

10 Thoracic Bridges

10 Right Swings

10 Hamstring Bridges

10 Left Swings

10 Stripper Squats

10 Right swings