Sunday

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Cross Training

Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

5 Bootstrappers + 5 Burpees

15ft Bear Crawl

10 Groiners + 10 Air Squats

10 Elbow Punches + 5 Press from Front Rack

Workout

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP x 18 MINUTES

200m/150m Row

10 Air Squats

5 Push Press (95/65)(75/55)

*I go You go!

-Rest 3:00-

AMRAP x 3 MINUTES

Max Burpee to Target*

*Ideal target height is 6″ above standing reach
*1 Partner completes a full round while 1 Partner rests.

**Both partners work on the Burpees!

Optional Finisher

Warm-up (No Measure)

NOT FOR TIME

2-4-6-8-10-8-6-4-2*

DB DBL Bicep Curls (35/25)|(25/15)

DB DBL Bent Over Row

*For both movements, both arms move at the same time.