Saturday

Announcements

9:00 am w/ Daniel LAB (zoom)

https://us04web.zoom.us/j/456401432

10:00am w/ Alex Yoga (zoom)

https://us04web.zoom.us/j/964644944?pwd=Szd2TVBBMFpDQkEvci80M0I3anRwUT09

11:00am Meditate w/ Coach Lyndsey (30 min zoom)
https://us04web.zoom.us/j/652300907

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training

Warm-up

Warm-up (No Measure)

1 ROUND

100m Jog

30’ Walking Knees to Chest

30’ Walking Quad Stretch

30’ Walking Lunge

30’ Walking Quad Stretch

30’ Toy Soldiers

200m Run

1 ROUND

10 Air Squats

10 Up Downs

10 Cossack Squats

5 Barbell Kang Squats

5 Burpees

5 Tempo Back Squats (31X1)

Strength

Back Squat (1×2)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Back Squat*

(Score is Load)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 5:00 RUNNING CLOCK…

20 Burpees

20 Sit-Ups

100m Run

Then in remaining time…

Max Wall Balls (30/20)|(20/14)

(Score is Total Reps)