Monday 3/21

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

Metcon

Metcon (Weight)

10 Min EMOM

3 Back Squats – Moderate Load Across

Metcon (AMRAP – Reps)

AMRAP 13:

30 AbMat Sit-Ups

30 Kettlebell Swings (53/35)

30 Calorie Row

EXTRA CREDIT

Functional Fitness Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups