OUT|F.I.I.T.

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – OUT | F.I.I.T.

Announcements

QOD

Warm-up

Warm-up (No Measure)

“Tabata”

20 Sec On / 10 Sec Off

1. Lunges

2. No Pushup Burpees

3. Air Squats

4. Hand Release Pushup

Strength

Every 90 Seconds for 5 Sets

DB L Sit Press + Glute Bridge DB Floor Press (6+12 Reps)

Complete with one pair of dumbbells!

WOD

Metcon (No Measure)

EMOM18

Min 1 – 150/125m Row

Min 2 – 20 Goblet Squats

Min 3 – 10 Renegade Rows + Pushup
*1 Row L + 1 Row R + 1 Pushup = 1

Metcon (AMRAP – Rounds and Reps)

AMRAP5

5 Burpees

10 MB Russian Twists

10 Wall Balls

Rest 2 Minutes.. REPEAT