OUT|F.I.I.T.

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – OUT | F.I.I.T.

Announcements

QOD

Warm-up

Warm-up (No Measure)

Tabata (8×20/10r)

Air Squats & KB Swings

Strength

Every 90 Seconds x 5 Sets

Front Rack Reverse Lunge (12 Reps)

*Use Kettlebells or Dumbbells – perform 12 reps alternating

** Perform in place

WOD

Metcon (AMRAP – Reps)

EMOM20

Min 1: 15 DB Deadlifts

Min 2: 12 Weighted Sit Ups

Min 3: Max Up Downs

Min 4: Rest

Metcon (Time)

For Time:

21-15-9

Ring Rows

KB Goblet Squats (53/35)

Ab Mat Sit Ups