Upper East Side

Warm up
6 Mins
5 strict pull ups/10 Rings rows
10 Air Squats
10 hollow rocks
20 Double Unders (5 attempts)

Strength/Skill
Floor press
5-4-3-2-1-1-1

65%-70%-75%-80%-85%-90% -100%
Take 15 mins to build to a 1 RM

Training (Met-con)
4 Rounds
3 Min AMRAP
10 Rack Lunges (95/65)
30 Double Unders
Max Cal row

2 Mins rest between each round

Score is total cal count

Go through the two movements, once you get to the erg you will row for max cals until the 3 mins are up

This is one place you can count on that every person will be there for you the entire way

“The Law” and “the honey Badger” embrace during the Battle of the fittest. I get chills every time I see this.

Photo courtesy of superclearyphoto.com