Sunday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – HYBRID | 50

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Lunges

20 Lateral Hops over DBs

6 Goblet Squats

4 DB Upright Rows

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Weighted Hollow Body Flutter Kicks

MIN 2 – :40 Plank DB Slides

MIN 3 – :40 Mountain Climbers

(No Measure)

Strength – HOME

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Weighted Hollow Body Flutter Kicks

MIN 2 – :40 Plank DB Slides

MIN 3 – :40 Mountain Climbers

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

20 Jumping Pull-ups

10 Up-Downs

20 Step-ups (24/20)

10 DB Front Squats (35/25)

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

20 DB Hang High Pulls

10 Up-Downs

20 Tuck Jumps

10 DB Front Squats (35/25)

(Score is Rounds + Reps)