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)

3 Times Through:

20 Lunges

10 Air Squats

5 Burpees

5 KB Swings

WOD

In Teams of 2:

A: Metcon (Time)

AMRAP30

100 KB Swings (53/35)

100 Pushups

100 Ab Mat Sit ups

100 KB Goblet Squats

1000m Row
Split Reps Evenly

Metcon (Calories)

Assault Bike Finisher
Split the class into 2 groups – each person sprints for 20 seconds followed by 10 seconds of rest to allow athletes to switch safely.