Tuesday

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

QOD

What’s the first thing you notice in a first impression?

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Push-up to Pike-up

10 Bootstrap Stretches

10 Alt. Spiderman Lunges

10 T-spine Rotations

Into…

EMOM x 6:00

:30 On/ :30 Off

Min 1 – Row (Easy)

Min 2 – Wall Squats

Min 3 – Row (Moderate)

Min 4 – Cossack Squats

Min 5 – Row (Hard)

Min 6 – Back Squats w/ empty bar

Strength

Back Squat (3-3-3-3-3)

3-3-3-3-3

Back Squat*

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

13 Back Squats (155/105)|(115/75)*

350/300 Row

*Squat can come from ground or rack.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)

2:30 Foam Rolling Quad / IT (R)

(No Measure)