Thursday 4/23- Bro Day

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

-Plank Challenge Continues

-Mobility Class @ 6pm Open to all! Reach out to us for the link to our Zoom meeting!

Warm-up

Metcon (No Measure)

4 Rounds:

:60 Plank

:45 Wall Sit

:30 Walk out

:15 Squat Hold

Metcon

Metcon (No Measure)

5 Rounds NFT:

15 Side Bend- Each Side

15 Front Raises- Each Side

15 Bent Over Row- Each Side

15 Hammer Curl- Each Side

EXTRA CREDIT

Plank (Time)

Accumulate 10 min of a plank