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

30 Single Unders

20 Lunges

10 Air Squats

5 Pushups

Strength

E90Sec x5 Sets

Metcon (Weight)

12 DB Deadlifts + 3 Box Jumps
Use one weight – heavy!

WOD

Metcon (No Measure)

EMOM20

Min 1: 12 DB Lunges (2×30/20)

Min 2: 40sec Front Rack DB Hold

Min 3: 15 Wall Balls (20/14)

Min 4: 40sec Plank

Min 5: 15 Ab Mat Sit Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP5

9 Air Squats

6 KB Swings(53/35)

3 Burpees