Sunday

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

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)…

4 Rounds of each movement, :10 rest between movements.

Tabata 1- Bike (EZ)

Tabata 2- Russian KB Swings

Tabata 3- Bike (Moderate)

Tabata 4- Jumping Air Squats

Tabata 5- Bike (Hard)

Workout

Metcon (AMRAP – Reps)

5 ROUNDS FOR REPS

1:00 KB Swings (53/35)|(35/26)

1:00 Box Jumps (24/20)

1:00 DB Cleans (50/35)|(35/25)

1:00 Cal Bike

-Rest 1:00 b/t Sets-

*Athletes should start each round at a different station and complete the full round in that order. Ex: start one round on the Swing, another round on the Box Jumps, and so on…Rotate up one station at the start of each round.

(Score is Reps)