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)

2 Times Through:

30 Sec On / 30 Sec Off

1. Row

2. No Pushup Burpees

3. Row

4. KB Goblet Squat

WOD

Metcon (No Measure)

EMOM12

Min 1: 15 Air Squats + 5 Pushups

Min 2: 15 KB Swings + 5 Goblet Squats

Metcon (No Measure)

AMRAP4

Partner 1 – 20 Wall Balls

Partner 2 – Plank Hold

-Rest 2 Minutes

AMRAP4

Partner 1 – 20 DB Push Press

Partner 2 – Max Cal Row

-Rest 2 Minutes

AMRAP4

Partner 1 – 20 Ring Rows

Partner 2 – Wall Sit

-Rest 2 Minutes

AMRAP4

Partner 1 – 20 Box Step Ups

Partner 2 – Max Cal Bike
Partner doing the 20 reps determines when the partners switch. Each station is 4 full minutes of work for both partners.