Friday

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

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers Stretches*

20 Plank Shoulder Taps (HS options in Rd2 / Rd3**)

10 PVC Pass-Thrus

10 PVC Overhead Squats

20’ Slow Bear Crawl

20’ Slow Inch-Worm

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES*

MIN 1 – HSPU Strict Skill Development

MIN 2 – 3-5 Reps of Deadlift

*HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout.

Workout

Metcon (No Measure)

4 ROUNDS FOR QUALITY*

5 Deadlift (Athlete Choice, Heavy)

10 Strict HSPU or DB Strict Press

20 Sit-ups

*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.

GHD Sit-ups optional.

-16:00 Time Cap-