Monday 5/3

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

Weightlifting

Back Squat

2 x 8 reps @ 30%

• 1 x 4 reps @ 55-60%

• 1 x 4 reps @ 70-75%

• 1 x 2 reps @ 80-85%

• 1,1,1

*Work up in weight each set to something heavy for the

day! Something you know you can hit! Maybe just 5-10#

heavier than your last single! Week 8 day 1 was the last

heavy single.

Back Squat

Drop set

• 1 x 4 reps @ heavier than your last 4’s from week 8 day

1! Leave a little in the tank today on this set of 4. Should

feel strong, like you could do a little more.

Metcon

2k Row (Time)

Max Effort 2k Row