Friday

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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

6 Bootstrappers

8 Tempo Air Squats (21X1)

10 PVC Good Mornings

20 Plate Jumps or Jumps Over DB

10 Reverse Lunges

Strength

Back Squat (1×2)

ON A 15:00 RUNNING CLOCK…

Back Squat

2×5

1×4

1×3

1×2

(Score is Weight)

Strength – HOME

Metcon (Weight)

ON A 15:00 RUNNING CLOCK

100 DB Goblet Squats*

*Every 20 reps complete 1:00 Wall Sit.

(Score is Weight)

Workout

Metcon (Time)

EMOM x 10 MINUTES

12 Russian KBS (53/35)|(35/26)

12 Air Squats

(Score is Each Set for Time)

Workout – HOME

Metcon (Time)

EMOM x 10 MINUTES

12 DBL DB Russian Swings

12 Air Squats

(Score is Each Set for Time)