Wednesday

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

Warm-up

Warm-up (No Measure)

2 min mod pace bike ride followed by…

2 ROUNDS

10 Banded Glute Bridges

8 V-Ups

6 Up-Down + Broad Jump

Into…

2 ROUNDS

10 Kang Squats

8 Strict Presses

6 Hang Muscle Snatches*

Strength

Back Squat (5×3 (20X1))

Back Squat @70-80% of 1RM*

*Week 4 of Squat Cycle. Heavier than the previous week’s 5×3.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Overhead Squats (95/65)|(65/45)

9 Bar Facing Burpees

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Slow Pedal on Bike