Friday 5/14

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

Weightlifting

Back Squat

• 2 x 10 reps @ 30%

• 1 x 5 reps @ 55%

• 1 x 3 reps @ 75%

• 1 x 2 reps @ 85%

• 1 x 1 rep @ 90%

• 1 x 2 @ heavier than your last double!

Back Squat

1 x 4 reps @ same weight or possibly heavier than your

last 4’s from week 10 day 1!

Metcon

Metcon (Time)

21-15-9

Toes to Bar

Deadlifts(185/125)

Box Jumps