Monday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Glute Bridges

10 T-Push Ups*

10 Barbell (or Bodyweight) Good Mornings

10 Push Up to Down Dog

10 Barbell (or KB/DB) Romanian Deadlift

Extended Warm-up

Metcon (Weight)

BUILD TO…

Workout Weight for Deadlift

(Score is Load)

Workout

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

1:00 Deadlift (275/185)|(185/125)

1:00 Max Cal Bike

1:00 Ring Dip

(Score is Reps)

Cool Down

Warm-up (No Measure)

8:00-10:00 Flow Stretching*

*Focus on hips, hammies, and quads.

(No Measure)