Saturday 2/19

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

Metcon

Metcon (Time)

4 Rounds:

500 Meter Row

1,000 Meter Bike Erg

Rest 3 Minutes

*Score: Total Time Including Rest

[Time Cap = 30 Minutes]

AFTER CLASS

Back Squat

Back Squat:

1 Set of 5 @ 50% 1RM

1 Set of 3 @ 60% 1RM

1 Set of 2 @ 70% 1RM

1 Set of 1 @ 75% 1RM

1 Set of 1 @ 85% 1RM

1 Set of Max Reps @ 90% 1RM

[Leave No Reps In The Tank On Max Set]