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 Times Through:

30 Sec On / 15 Sec Off

Jumping Jacks

Lunges

Air Squats

No Pushup Burpees

WOD

Metcon (No Measure)

EMOM10

Min 1: 12 KB Squats + 5 Pushups

Min 2: 12 KB Swings + 5 Up Downs

Metcon (No Measure)

Teams of 2:

AMRAP4

MAX Wall Balls (20/14)

-Rest 2 Minutes

AMRAP4

MAX Cal Row

-Rest 2 Minutes

AMRAP4

MAX Burpees

-Rest 2 Minutes

AMRAP4

MAX Cal Assault Bike

-Rest 2 Minutes

AMRAP4

MAX Med Ball Sit Ups
ONE partner working at a time!

*Athletes should switch every 10 reps on movements & ever :30 on ERGs