Friday 4/16

Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – Group Class

Weightlifting

Back Squat

• 3 x 5 warm up @ 30%

• 1 x 5 reps @ 50%

• 1 x 3 reps @ 70%

• 1 x 1 reps @ 80%

• 2,2,2

*Work up to a heavy double for the day!*

Back Squat

Drop Sets

• 2 x 5 reps @ 80-85% (Heavy, but should feel good after

working up to the heavy double)

*These drop sets should be heavier than the last time we

did week 5 day 2, and heavier than the 6’s on Monday.

Metcon

Metcon (Time)

21-15-9

Deadlifts (225/155)

Box Jumps (30/24)

Burpees