Friday 3/7- BRING A FRIEND FRIDAY

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

At BIO every first Friday of the month we open our door for you to bring a friend to try out Bio Community Fitness FREE!

Metcon (3 Rounds for reps)

Partner WOD

Amrap 4:

BIKE*

(Partner holds Plank)

-3 min Rest-

Amrap 4:

Burpees*

(Partner holds Wall Sit)

-3 min Rest-

Amrap 4:

Sit ups*

(Partner holds plate OVH)
In this workout you and a partner will work to score as many reps as possible for 4 min.

You may only work at those scored positions while your partner holds the Plank/Wall Sit/OVH hold. When your partner stops you must switch. You get 3 min rest between each set.