Monday 11/29

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

Weightlifting

Front Squat (10-8-6-4-2-1- Build)

Metcon

Mental Test- ROW (3 Rounds for time)

500 m Row- ALL OUT

-3 Min Rest-

Max DISTANCE- in your 500m Row time

(ie: if you rowed a 1:50, you row that long for distance)

3 Min Rest

For TIME complete the total distance of the 2nd interval.

(ie: if you rowed 475m you row that for time)