Monday 11/26/18

Announcements

Cyber Week Gift Certificates for Sale Monday 11/26- Friday 11/30. Must be purchased at gym.

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

Freedom Sauce (4 Rounds for calories)

AMRAP 3

21 Overhead Squats (95/65)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (115/80)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (135/95)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (155/105)

12 Burpee Over the Erg

Max Calorie Row