Saturday

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

QOD

Which celebrity do you wish worked out at this gym?

Warm-up

Warm-up (No Measure)

FBB Flow Warm-up

3-4 ROUNDS…

1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)

10 Steps Bear Crawl Forward (slow & intentional)

10 Steps Bear Crawl Backward (slow & intentional)

10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)

10 DBL Sumo DB Deadlift

10 DBL DB Thrusters

20 Plate Hops

-10:00 Cap-

Workout

Metcon (3 Rounds for reps)

3 SETS FOR REPS

1:30 Max Cal Row or Bike

1:30 Max Wall Balls

1:30 Max Russian KB Swing (70/53)|(5335)

1:30 Max Double Unders

-2:00 Rest b/t Sets-

Finisher

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Dragon Stretch + Nasal Breathing

3:00 Calf Release on KB

*Perform 1:30 on each side of the body.