Upper Body/Cardio

Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – Group Class

Shoulder Press (3 x 5)

Go up 5% from last week

3″ descend from the top, pause at forehead for 2″ then press up.

Ring Row Descents + Ring Dip Holds

Ring Row Hold 2″, then slow controlled descent – 4 REPS

Ring Dip Hold at Bottom position accumulate 30 seconds

Rest 90″ between rounds

Metcon (Calories)

Bike or Row for Calories – Intervals

10 minutes

30″ easy, 30″ Strong
Pay attention to RPM/SPM while doing the ‘Strong’ segments and try to increase every 5 minutes