Tuesday 12/15

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

FUNDAMENTALS WORK

Ring Dips (Working on the Bottom/Top Postion Hold)

4×5 seconds at both the Top and Bottom of the ring dip. Our goal is to keep active shoulders and elbows in! This is not about Reps this is about learning how to properly activate!

Metcon

Kumquat (Time)

15 – 10 – 5:

Power Cleans (135/95), Handstand Pushups

Directly into:

15 – 10 – 5:

Hang Power Cleans (135/95), Ring Dips