Monday 12/07 Congrats to our Blue and Gray Runners!

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

Conditioning

Ring Dips (5×3)

Work on getting into a proper position do not overexert yourself!

Metcon

Power Drill (5 Rounds for time)

5 Rounds:

5 Handstand Pushups

10 Power Clean, 135/95

15 Burpees

20 Kettlebell Swings, 53/35

25 Wallball Shots, 20/14

3 Minute Rest