Friday 4/24

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

Weightlifting

Front Squat

7 Sets of 1:

5-Pause Front Squat Video

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Cleans (95/65)

30 Double Unders

15 Thrusters (95/65)

30 Double Unders