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 (5+10 Reps)

Complete with one pair of dumbbells!

WOD

Metcon (Time)

E4MOM20

25 Single Unders

20 Air Squats

15 AB Mat Sit Ups

10 DB Push Press

5 Up Down Box Jumps
Aim to finish each round sub 2:30!

Metcon (AMRAP – Rounds and Reps)

AMRAP4

4 Wall Balls (20/14)

6 Pushups

8 Hanging Knee Raises

..rest 2 Minutes – REPEAT