Friday 4/10

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

Weightlifting

Front Squat (Front Squat Waves)

On the 1:30 x 7 Sets

Set #1(On the 0:00) 3 Reps @75%

Set #2(On the 1:30) 1 Reps @80%

Set #3(On the 3:00) 3 Reps @75%

Set #4(On the 4:30) 1 Reps @83%

Set #5(On the 6:00) 3 Reps @75%

Set #6(On the 7:30) 1 Reps @86%

Set #7(On the 9:00) 12 Reps @60%

*Percentages Based of your 1 RM Front Squat

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here