Monday

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

Warm-up

Warm-up (No Measure)

EVERY 2:00 FOR 4 SETS*

:30 Single Unders or Mountain Climbers

:30 Forward Lunges

:30 Good Mornings

*Progress through movements each set. The above would be Set 1. The remaining sets are outlined below.

SET 2

:30 Fast Singles or Jumping Jacks

:30 Reverse Lunges

:30 Leg Swings

SET 3

:30 Single Under High Jumps or Penguin Jumps

:30 Air Squats

:30 Inch Worms

SET 4

:30 Double Unders or Up-Downs

:30 Jumping Air Squats

:30 Wide Stance Good Mornings

Strength

Deadlift (1×10)

ON A 10:00 RUNNING CLOCK…

Build to TNG 10-Rep Deadlift

(Score is Weight)

Strength – HOME

Metcon (Weight)

EVERY 2:00 FOR 5 SETS

15 DB Deadlifts

12 Slow Deadbugs

(Score is Weight)

Workout

“THE INFERNO” (Time)

FOR TIME

100 Double Unders

35 Air Squats

30 Deadlifts (165/115)|(95/65)

75 Double Unders

35 Air Squats

20 Deadlifts (185/125)|(115/75)

50 Double Unders

35 Air Squats

10 Deadlifts (225/155)|(135/95)

-15:00 Time Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

100 Double Unders

35 Air Squats

40 DB Deadlifts

75 Double Unders

35 Air Squats

30 DB Deadlifts

50 Double Unders

35 Air Squats

20 DB Deadlifts