Upper East Side

A few of the fine UES ladies…

Mobility Tip: Smashwerx has some gnarly ideas for clearing out your serratus anterior, but will drastically help you open up your shoulders for better pressing & pulling:

Warmup:
3 rounds or 7 minutes:
8 KB overhead press
8 strict toes to bar
8 burpees
30 second plank

Strength:
Performance/Fitness:
Push press
3×5, across

Strict/weighted pull ups
3 x max effort, less than or equal to 10

Conditioning:
Performance:
For time
30-20-10 toes to bar
15-10-5 box jumps (30/24)
100-75-50 double unders

Fitness:
For time
30-20-10 knees to elbows
15-10-5 step ups
200-150-100 single unders