Thursday

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

Warm-up

Warm-up (No Measure)

Play a Game!

Then…

3 ROUNDS

20 Plank Medball Taps → Mountain Climbers → Groiners

10 Med Ball Power Clean → Med Ball Push Press → Med Ball G2O

10 Air Squats → Lunges → Sit-ups

Recovery Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

10:00 Foam Rolling

5:00 Upper Back & Lats

5:00 Quads & IT Band