Wednesday 3/30

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

Club Sandwich (AMRAP – Reps)

On the Minute x 9:

6 Dumbbell Front Squats (50’s/35’s)

Max Devil’s Press (50’s/35’s)

[Kilos = 22.5/15]

[Rest 3 Minutes]

AMRAP 6:

Max Bike Calories

[Rest 3 Minutes]

On the Minute x 9:

6 Box Jumps (30″/24″)

Max Rope Climbs

*Score = Sum Total Reps (Devil’s Press Reps + Bike Calories + Rope Climb Reps)

AFTER CLASS

Back Squat (Back Squat: Build to Heavy Set of 5 )

Back Squat:

Build to Heavy Set of 5

1×5 @ 90% Heavy 5

1×5 @ 80% Heavy 5