Monday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

25 Jumping Jacks

25 Mountain Climbers

25 Lateral Jumps over DB

-into-

2 ROUNDS

10 Alt. DB Press

10 Alt. DB Bent Over Rows

10 DBL DB Swings

10 DB Burpees

Strength

Bench Press (10-10-10-10)

10-10-10-10

Bench Press*

(Score is Weight)

Strength – HOME

Metcon (Weight)

STRENGTH

10-12-14-16*

DB Floor Press

*Complete 10 Burpees after each Set.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

8 DB Bent Over Row (35/25)|(20/15)

8 DB Ground to OH

100m Run

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

8 DB Bent Over Row

8 DBL DB Snatch

100m Run

(Score is Rounds + Reps)