Holiday Workout #3

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

Deb’s Warmup #1 (No Measure)

Deb’s Warm UP #1

1. Spinal Twist: https://youtu.be/5S8nLiuvVUo

2. Spine Decompression: https://youtu.be/yhXJizy3lcg

3 Rounds:

10 Crosses

10 Scorpions

6 Spiderman Reach

10 light swings

5 Slow Air Squats (use hamstrings to pull you down)

2/2 Ankle Rotations – 2 in one direction, 2 in other direction – articulate slowly using the ankle. Each ankle please!

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

KB Complex Left Arm

KB Complex Right Arm

10-20-30 double unders***

KB Complex (or DB):

5 Single Arm Swings

4 Squat Cleans (clean from ground – kb or db much touch ground)

3 SA Snatch (from hang position – so swing!)

2 Push Press

1 Reverse Lunge (opposite leg from side holding the bell)

**Beginners practice getting to 10 Dubs, Intermediate work on stringing 20 Dubs, Advanced do 30 Dubs