Thursday 9/21/17


Thursday 9/21/17

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

Metcon (Time)

1 Mile Run

21 Kettlebell Swings (70/53)

21 Goblet Squats (70/53)

800 Meter Run

15 Kettlebell Swings (70/53)

15 Goblet Squats (70/53)

400 Meter Run

9 Kettlebell Swings (70/53)

9 Goblet Squats (70/53)
Looking to choose a weight on the Kettlebell that athletes know they could complete the round of 21’s unbroken. Should be a weight that is more than athletes are accustomed to using, but nothing they would get “stuck” on. If unable to run, substitute an equal distance on the rower.