Thursday

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

QOD

What’s something you don’t give yourself enough credit for?

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Cardio

:30 Med Ball Deadlift

:30 Groiners

Right into…

1 ROUND

1:00 Cardio

:30 Med Ball Push Press

:30 Cossack Squats

Right into…

1 ROUND

1:00 Cardio

:30 Med Ball Ground to OH

:30 Lunges

Extended Warm-up

Warm-up (No Measure)

3 SETS

50′ Slow Table-Top Bear Crawl (aka Quadruped)*

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down is…

1 Air Squat Down

1 Sprawl Back to Plank

:01 Pause in Plank

1 Sprawl Up to Squat

1 Air Squat Up

(No Measure)

Workout

Metcon (Time)

5 SETS*

20 American KB Swings (35/26)

20 DB Suitcase Lunge (35/20)|(20/10)

20/15 Cal Row/Bike/Ski

-Rest 2:00 b/t Sets-

(Score is Total Time)