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 (8×20/10r)

Air Squats & KB Swings

Strength

Every 90 Seconds x 5 Sets

Front Rack Reverse Lunge (12 Reps)

*Use Kettlebells or Dumbbells – perform 12 reps alternating

** Perform in place

WOD

Metcon (No Measure)

E2MOM16

Min 0-2: 150/125m Row + 5 Devils Press (2×35/20)

Min 2-4: 10 DB Floor Press + 10 Ring Rows
Try to use the same pair of dumbbells.

Metcon (Time)

For Time:

21-15-9

Hand Release Pushups

AB Mat Sit Ups

KB Swings (53/35)