Upper East Side

Want to improve your gymnastics? Check out Coach Chris’ gymnastics class, Sundays at 11 a.m. on the Upper East Side.

See you all tonight at the EVF holiday party: 7 p.m. at the Empire Hotel, 44 W. 63rd St.

Mobility: Take 5 minutes to go through this simple routine to really open up the muscles for the overhead position as we hit up max reps in shoulder to overhead.

Warm-up
3 rounds:
10 overhead plate walking lunges
10 ring rows
30 second plank

Skill
12-minute choose your own EMOM
Pick two movements from the following, alternating even/odd minutes:
Handstand holds or push-ups/handstand walks
Double unders
Rope climbs
Kipping or strict pull-ups/muscle ups

Conditioning
4 rounds:
1 minute max reps front squats (115/75)
Rest 1 minute
1 minute max reps shoulder to overhead (115/75)
Rest 1 minute