Sunday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – OUT|Break 45

Warm-up

Warm-up (No Measure)

1 ROUND

10 Alt. Box Step Ups

10 Banded Goodmornings

10 Alt. Curtsy Lunges

5/5 SL Glute Bridge w/ :02 Pause at the top

Into..

2 ROUNDS

10 Box Jumps

10 RKB Swings

5 Burpee Broad Jumps

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 DB Suitcase Bulgarian Split Squat (R)

MIN 2 – 12 DB Suitcase Bulgarian Split Squat (L)

MIN 3 – 15 DB Hip Thrusts

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Box Jumps (24/20)

20 KBS (53/35)|(35/26)

20 Burpees

-15:00 Hard Cap-

(Score is Time)