Wednesday 11/23/16

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

West- NO 5pm/6pm
East- NO 6pm!

Bulletproofing

CrossOver Symmetry (No Measure)

In Warm Up go over how to

Weightlifting

Sumo Deadlift (5,5,5,5,5- BUILD NOT TO MAX)

Conditioning

Metcon (No Measure)

EMOM 12, Alternating:

40 seconds on, 20 seconds off:

Sit-Ups

Glute Bridge

Plank Hold

Banded Good Mornings