18
Dec
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+15 Reps)
Complete with one pair of dumbbells!
WOD
Metcon (Time)
E3MOM18
20 KB Swings (53/35)
15 Ab Mat Sit Ups
10 Goblet Lunges (53/35)
5 Up Down Box Jumps (24/20″)
Aim to finish each round sub 2:30!
Metcon (AMRAP – Rounds and Reps)
EMOM8
Min 1: 10/8 Cal Row
Min 2: 10 DB Deadlifts + 5 DB Rows