Saturday

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

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Row

4/4 Single Arm Supinated Ring Row

5 (Deficit Optional) Push-ups

6 Alt. DB Renegade Rows

Strength

Metcon (No Measure)

EVERY 3:00 x 4 SETS

10 Chin-ups or 15 Supinated Ring Rows

15 Straight Arm Banded Lat Pull-Downs

20 Banded Tricep Push-Downs

(No Measure)

Workout

Metcon (AMRAP – Reps)

ON A 3:00 CLOCK…

Max Cal Row

-1:00 Rest-

3 SETS FOR MAX REPS

1:00 – Deficit Push-ups

1:00 – DB Renegade Rows (35/20)|(20/15)*

-1:00 Rest-

ON A 3:00 CLOCK…

Max Cal Row

*1 Rep Renegade Row = 1 Row L + 1 Row R

(Score is Reps)