Wednesday 11/13/19

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

Back Squat (Build to Heavy Complex: 1 Pbs+1 BS)

Build to Heavy Complex:

1 Pausing Back Squat (3 Seconds)

1 Back Squat

Metcon

Metcon (Time)

3 Rounds For Time:

30 Slamballs (30/20)

20/14 Calorie Assault Bike

10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 50/35

Box: 24/20