Monday 11/15

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

Weightlifting

Deadlift (Build to Heavy 1 )

not to failure please

Gymnastics

Muscle-ups (10 min working on ring/bar muscle ups)

The goal of this session is to give everyone a chance to try out a new and exciting skill. Coaches will each have their own approach that should give you new tools to work with as well as working on your grip strength.

Metcon

Metcon (No Measure)

Complete 3 rounds: take 1 min rest between:

50 meter Farmers Carry- HEAVY

50 meter OVH Carry – DB in each hand

10 Lateral Flys- light DB