Wednesday

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

Warm-up

Warm-up (No Measure)

ALT TABATA (:20 work, :10 rest)

MOVT 1- Jumping Jacks → Mountain Climbers

MOVT 2- Alt Groiners → Alt Lunges

Then…

2 ROUNDS:

:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)

10 Scap Push-Ups

5 Slow Push-Ups

Strength

Metcon (5 Rounds for weight)

5 SETS

7 Bench Press (Athlete Choice)

14 Tempo DB Bent Over Row (1111) (Athlete Choice)

-Rest as Needed b/t Sets-

(Score is Load for Bench)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

30 Burpees*

20 Sit-Ups

25/20 Cal Bike

*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.

(Score is Time)