Saturday

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

Warm-up

Warm-up (No Measure)

Grab a single DB, you’ll need it for EMOM 2 & 3!!

EMOM x 4 MIN

ODD- :45 Groiners

EVEN- :45 Inch Worms + Push-Up

EMOM x 4 MIN

ODD- :20 Single DB DL (inside the feet)/side

EVEN- :45 Up-Downs

EMOM x 4 MIN

ODD- :45 Sit-Ups

EVEN- :20 SA DB Strict Press/side

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

40 Single DB Front Squat (50/35)|(35/20)

30 Sit-Ups

20 Alt. DB Snatch

10 Alt. Single DB Burpee

*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

7:00 of Yoga Flow…

1:00 Dragon (L)

1:00 Dragon (R)

2:00 Forward Seated Fold

1:00 Saddle Archer (L)

1:00 Saddle Archer (R)

1:00 Rebound Recovery

(No Measure)