Friday 7/9

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

Skill Work

Ring Row Descents + Ring Dip Holds (4 sets)

Ring Row Hold 2″, then slow controlled descent – 4 REPS

Ring Dip Hold at Bottom position accumulate 30 seconds

Rest 90″ between rounds

Metcon

Metcon (Time)

15-12-9

Clean (155/105)

Burpees