Friday 4/17

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 @77%

Set #2(On the 1:30) 1 Reps @82%

Set #3(On the 3:00) 3 Reps @77%

Set #4(On the 4:30) 1 Reps @85%

Set #5(On the 6:00) 3 Reps @77%

Set #6(On the 7:30) 1 Reps @88%

Set #7(On the 9:00) 12 Reps @62%

*Percentages Based of your 1 RM Front Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Swings (53/35)

25 Box Jumps (24″/20″)

20 Toes to Bar

15 Push Presses (135/95)