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