Wednesday

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

QOD

Do you have any pets?

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

2 Min Cardio (Increase pace every 30s)

Into…

1:00 Groiner Stretch (Left)

1:00 Groiner Stretch (Right)

1:00 Couch Stretch (Left)

1:00 Couch Stretch (Right)

Into…

AMRAP x 4 MINUTES

10 Pushups

10 BB Back Rack Elbow Punches

5 BB Kang Squats

2 Wall Walks

Strength

Back Squat (1-1-1-1-1)

1-1-1-1-1

Back Squat*

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

5 Deadlifts (135/95)|(95/65)

10 Hand Stand Push Ups

15 Front Squat

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Upper Back / Shoulders

(No Measure)