Thursday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

:30 Lunges

7/7 Single Arm DB Deadlift

5/5 Single Arm DB Swing

3/3 Single Arm DB Press

Strength

Bench Press (10-10-10)

10-10-10

Bench Press

(Score is Weight)

Strength – HOME

Metcon (Weight)

4 SETS

10 DB Floor Press

10 Deficit Push-ups

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 22 Bodyweight Forward Lunges

MIN 2 – 15/12 Cal Bike

MIN 3 – 20 Alt. DB Snatch (50/35)|(30/20)

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 22 Bodyweight Forward Lunges

MIN 2 – :50 Max 20m Shuttle Sprints

MIN 3 – 20 Alt. DB Snatch

(No Measure)