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 (8×20/10Rest)

Air Squats & No Pushup Burpees

WOD

Metcon (No Measure)

EMOM9

Min 1: 16 Jump Squats

Min 2: 12 MB Sit Ups

Min 3: 8 Burpees

Metcon (Time)

Every 5 Minutes for 30 Minutes:

400m Run

20 DB Lunges (35/20) *hold at waist switch hands after 10 reps

10 DB Rows (35/20) *5 per arm

5 Box Jumps (24/20″)

*1 Dumbbell Only
Aim to finish each round in 4:00 or less