Friday 1/21

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

Metcon

Joker (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Weightlifting

Back Squat (Back Squat for load:)

#1: 5 reps @ 65% 1RM

#2: 5 reps @ 73% 1RM

#3: 5 reps @ 78% 1RM

#4: 5 reps @ 78% 1RM

#5: 5 reps @ 78% 1RM

#6: 5+ (Max reps @ 78% 1RM)

*Score = Heaviest Load

EXTRA CREDIT

Metcon (Time)

Run Intervals (500m for Bike Intervals):

5 Sets:

200 Meters at Fast Pace

200 Meters Recovery Jog

Rest 2 Minutes

3 Sets:

200 Meters at Faster Pace

200 Meters Recovery Walk

Rest 2 Minutes

200 Meters at Fastest Pace

Total Time: 21:00-25:00