Monday 4/19

Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – Group Class

Weightlifting

Back Squat

2 x 10 warm up @ 30%

• 1 x 4 reps @ 50%

• 1 x 4 reps @ 70%

• 1 x 2 reps @ 80%

• 1,1,1

*Work up in weight each set to som

ething heavy for the day! NOT a max, but just something

heavy

Back Squat

Drop Sets

• 2 x 4 reps @ 87-90%

*These should be heavy sets for today! These should be the

heaviest drop sets yet, make them heavier than the 5’s you

did last week.

Metcon

Metcon (Time)

21-15-9

Strict Press(75/55)

Hand Release Push Ups

T2B