Saturday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – HYBRID | 50

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Bike

MIN 2 – :45 Good Mornings

MIN 3 – :45 Plank

Strength

Deadlift (5-5-5*)

5-5-5*

Deadlift

(Score is Weight)

Strength – HOME

Metcon (Weight)

4 SETS

10 DB Tempo RDL (2011)

8/8 Elevated Curtsey Squats

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (5 Rounds for time)

Every 2:30 FOR 5 SETS

15/12 Cal Bike

12 Back Rack Reverse Lunges (135/95)

(Score is Each Set for Time)

Workout – HOME

Metcon (5 Rounds for time)

Every 2:30 FOR 5 SETS

15 Up-Downs

20 DB Suitcase Reverse Lunges

(Score is Each Set for Time)