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

EMOM10

Metcon (Weight)

Min 1: 12 DB Deadlifts

Min 2: 30 Second Plank

WOD

Metcon (AMRAP – Reps)

EMOM15

Min 1: 10 DB Floor Press (35/20)

Min 2: 15 Ab Mat Sit Ups

Min 3: 20 Goblet Squats (35/20)

…at Min 15

3 Minutes of Max Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP9

10/8 Cal Row

10 Wall Balls (20/14)

10 MB Box Step Ups (24/20″)

*stagger start – one group on Rower one group on Wall Balls