Friday 12/18

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

REMINDER!! Let the coaches know what you are bringing to the Party on Saturday!

FUNDAMENTALS WORK

Weighted Step-ups (4×3 Each leg)

With Barbell on your back (Light Weight) set up on a box. YOU MAY NOT PUSH OFF WITH YOUR BACK LEG.

If you push off with your back leg you MUST go lighter. This is Skill work, LEAVE YOUR EGO AT THE DOOR!

Metcon

Metcon (Time)

21 – 15 – 9:

Deadlifts (275/185)(205/115)

Box Jumps (30″/24″)(24″/20″)