Sunday

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

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Row or :30 Jumping Jacks

8/8 SA Strict Press

4/4 SA Deficit Push-up

20 Mountain Climbers

Strength

Metcon (Weight)

3 SETS*

10/10 Half Kneeling DB Strict Press

10 DBL DB Bent Over Row

*Use heavier weights for the DB BOR.

(Score is Weight)

Strength – HOME

Metcon (Weight)

4 SETS*

10/10 Half Kneeling DB Strict Press

10 DBL DB Bent Over Row

*Use heavier weights for the DB BOR.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15/12 Cal Row

10 Burpees Over Rower

5 Renegade Rows (45/30)

(Score is Time)

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

200m Run

15 DB Push Press

10 Renegade Rows

(Score is Time)