Wednesday 12/23

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

Weightlifting

Back Squat (4×3- 5 Second Eccentric)

60%,65%,70%,75%

Metcon

Metcon (Time)

3 Rounds:

10 Pistols (Alt)

8 KB Swings (53/35)

30 Double Unders

Then:

2 Rounds:

8 Goblet Squats(53/35)

20 Russian Twists(14/10)

10 Medball V-ups 14/10 (Medball Between feet)