Saturday

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

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 DB Curl to Arnold Press

MIN 2 – :45 Bike or Cardio Choice

MIN 3 – :45 Renegade Row

Strength

Push Press (3-3-3-3-3)

3-3-3-3-3

Push Press

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 SA DB Push Press (R)

MIN 2 – 10 SA DB Push Press (L)

MIN 3 – 15 Burpees

(Score is Weight)

Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

75/50 Cal Bike

60 Push Press (115/75)|(95/65)

400m Med Ball Run (20/14)|(14/10)

60 Push Press

75/50 Cal Bike

*Partner one works while Partner two rests. Partners run together while swapping the MB.

(Score is Time)

Workout – HOME

Metcon (Time)

3 ROUNDS FOR TIME

25/20 Cal Bike or 2:00 Cardio Choice

15 DB Push Press

200m Run

15 DB Push Press

25/20 Cal Bike or 2:00 Cardio Choice

(Score is Time)