Thursday

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

Warm-up

Warm-up (No Measure)

For the warm-up have athletes get out light to moderate DB and complete…

3 ROUNDS

10 Alt. V-ups

10 Good Mornings

7/7 SA DB Swings

10 Reverse Lunges

*Option to use the DB in the Good Mornings and Lunges

Strength

Deadlift (10×4)

EMOM x 10 MINUTES

4 Deadlifts*

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 10 MINUTES

7 Tempo DB Deadlifts (3131)

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15 Deadlifts (115/75)|(95/65)

15 Sit-ups

10 Box Jump-Overs (24/20)

(Score is Time)

Workout – HOME

Metcon (Time)

5 ROUNDS FOR TIME

20 DB Deadlifts

15 Sit-ups

20 Jumping Lunges

(Score is Time)