Monday 11/30

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Metcon

Metcon (Time)

21 Power Snatches (115/80)

21 Lateral Barbell Burpees

15 Overhead Squats (115/80)

15 Lateral Barbell Burpees

9 Squat Snatches (115/80)

9 Lateral Barbell Burpees

FUNDAMENTALS WORK

Iron Scap Protocal (No Measure)