23
Feb
Monday 2/24
Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness
Weightlifting
Back Squat (Heavy set of 5reps)
With a Running Clock:
On the 0: 5 Reps
On the 2: 3 Reps
On the 4: 2 Reps
On the 6: 1 Reps
On the 8: 5 Reps
On the 10: 5 reps
On the 12: 5 reps
* Today we will find our heavy 5 rep back squat. For the first 4 rounds will be used as warmups then you will have 3 chances to find your heavy 5 rep.
Metcon
Metcon (Time)
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees