Friday 12/11

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

FUNDAMENTALS WORK

Metcon (No Measure)

5 Minutes

Squat Hold

– Total of 5 min in the bottom of the squat, may use the rig to assist.

– Must add up to 5 minutes total.

– Active position= Flat back, core activated

Metcon

Metcon (Time)

5 Rounds:

25 Calorie Row

12 Alternating Dumbell/KB Snatches (70/53)

3 Strict Pull ups