Upper East Side

Warm up
3 sets
10 Pass Thru’s (PVC)
10 Dislocates (5 in each direction)
10 Over head Squats
Then 3 sets of
5 squat stretches
5 Iron Crosses
1 Kick up to Hand stand 10 secs

Strength/Skill
Over Head Squats
3-3-3-3-3

Training(Met-Con)
1 Min Max HSPU
1 Min Max Weighted Sit ups
1 Min Max Air Squats
2 Mins Max HSPU
2 Mins Max Weighted sit ups
2 Mins Max Air Squats
1 Min Max HSPU
1 min Max Weighted sit ups
1 Min Max Air Squats

Score is total # of reps

Scale options:
Scale options:
Scale HSPU w Ab mats
Perform negatives
Sub w HR push ups

Use a ball or a plate for sit ups

This is a 12 min workout. No rest built in.

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