Wednesday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Jumping Jacks

:30 Arm Haulers

:30 Lunges

-Into-

1 ROUND

:30 Burpees

:30 Plank Hold

:30 Air Squat

Strength

Bench Press (4×5)

4×5*

Bench Press

(Score is Weight)

Strength – HOME

Metcon (Weight)

5×15*

DB Floor Press

*Hold a Glute Bridge while completing reps.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Burpees

15 Sit-ups

20 Slam Balls (20/15)

25 Air Squats

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Burpees

15 Sit-ups

20 DBL DB Hang Snatch

25 Air Squats

(Score is Rounds + Reps)