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 Jumping Jacks

20 Lunges

10 Air Squats

5 No Pushup Burpees

Strength

EMOM10

Metcon (Weight)

Min 1: 10 DB Floor Press

Min 2: 10 DB Deadlifts

WOD

Metcon (AMRAP – Reps)

E2MOM16

Station 1:

150/125m Row

5 Burpees Over Rower

Station 2:

2 Rounds

12 Air Squats

9 Pushups

6 Pull-ups/Ring Rows
Aim to Complete each station in under 1:30!

Metcon (AMRAP – Rounds and Reps)

AMRAP8

20 Wall Balls (20/14)

15 Ab Mat Sit Ups

10 Renegade Rows