Tuesday 9/29

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

Metcon

Metcon (Time)

5 Rounds:

10 KB Snatches (70/53)

20 Calorie Row

EXTRA CREDIT

Metcon (No Measure)

5 Giant Sets of:

5 Weighted Strict Pull ups

5 Weighted Strict Dips

10 Back Rack Lunges, (5/side)

Rest 2-3 mins after each round.

EXTRA CREDIT

Metcon (No Measure)

Rowing

3x350m, :30 rest

Rest 2 mins

6x70m, 1 minute rest

rest 2 mins

3x350m, :30 rest