Thursday 4/30

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

Warm-up

Metcon (No Measure)

4 rounds

10 PUDD

10 air squats

10 duck walks

10 sit ups

Then

2 rounds

:20 pistol hold- heel elevated

5 Wall Walks/ Inchworms

:20 Single arm OVH hold

Metcon

Metcon (No Measure)

Complete in any order:

50 Strict presses (each arm)

50 V-ups

50 Curls

50 Bent over Rows

50 Bent over Flys