Thursday

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

QOD

What is your “New Yorker” pet peeve? (either about NYers or against non-NYers)

Warm-up (No Measure)

4 ROUNDS

:30 Bike/Row/Ski

25’ Forward Bear crawl

25’ Reverse Bear crawl

8/8 DB Cross Body Single Leg RDL

6/6 SA Half Kneeling DB Arnold Press

4/4 SA DB Overhead Split Squat

Warm-up

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES

10 Cal (Row/Bike/Ski)

10 American KB Swings (53/35)

-Rest 3:00 b/t Sets-

*Dealers Choice for Erg!
If more than 10 people, stagger start, one group works one group rests.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Slow Walk Focusing on Calm Nasal Breathing