Thursday

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

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

25ft Butt Kicks

25ft Toe Touches

25ft Side Shuffle

25ft Karaoke

15 Banded Face Pulls or DB Bent Over Rows

15 Banded Strict Press or Single DB Strict Press

Strength

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :45 Alt. Hammer Curls

MIN 2 – :45 DB Floor Press

MIN 3 – :45 Hollow Body Flutter Kicks

(Score is Reps)

Strength – HOME

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :45 Alt. Hammer Curls

MIN 2 – :45 DB Floor Press

MIN 3 – :45 Hollow Body Flutter Kicks

(Score is Reps)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

20 Burpees

10 Pull-ups

(Score is Time)

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

20 Burpees

10 DB Power Cleans

(Score is Time)