Monday

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

Warm-up

Warm-up (No Measure)

3 ROUNDS

5/5 SA DB Deadlift

5/5 SA DB Swing

5/5 SA DB Thruster

100m Run

Strength

Front Squat (4-4-4-4-4)

4-4-4-4-4

Tempo Front Squat (13X1)

(Score is Weight)

Strength – HOME

Metcon (Weight)

5×10

Tempo DB Front Squat (12X1)

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Front Squats (75/55)

10 KBS (53/35)

100m Run

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 DB Front Squats

10 DBL DB Swing

100m Run

(Score is Rounds + Reps)