Friday 12/16

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- King George – Functional Fitness

Reminder: BIO West Holiday Brunch at Cathy Wacks- Tomorrow 12/17 @11:30am
Bring your Family/Friends and your favorite dish/drink to share with all!

Josh’s first workout with Rope Climbs! We’ll miss you at BIO!

Weightlifting

Front Squat (3×2 @ 65%)

Conditioning

Metcon (Time)

5 Rounds:

20 Calorie Row

10 Thrusters (115/80#)

Why we don’t drop Kettlebells!