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)

2 Rounds

20 Jumping Jacks

15 Air Squats

10 Push Ups

5 KB Strict Press per side

Strength

Every 90 Seconds for 5 Sets

Strict Press + Push Press (5+10)

Use 1 pair of Dumbbells complete Strict Press + Push Press
Increase every set

WOD

Metcon (No Measure)

E2MOM20

1.) 15/12 Cal Row + 10 DB Floor Press

2.) 30 Double Unders + 10 DB Push Press + 5 Burpees
2 Minutes to complete part “1”.. followed by 2 minutes to complete part “2” for 5 total rounds.

Metcon (AMRAP – Rounds and Reps)

AMRAP3

9 American Swings (53/35)

6 Air Squats

3 Ab Mat Sit Ups
Rest 1 Minute.. REPEAT!