Upper East Side

Mobility: Coaches use the overhead squat for many reasons including assessment. Here’s are some information on what might be your trouble spot if you aren’t able to get into the full overhead squat position. You can do this on your own, and have a friend assess you.

Warm up
Coach’s choice

Strength/Skill
15 minute EMOM:
Minute 1 – 3 overhead squats @ 70%
Minute 2 – 40 double unders or attempts
Minute 3 – 5-7 handstand push ups

Conditioning
Performance/Fitness
For time:
50 calorie row
50 wall balls

Every time you drop or stop the med ball, including resting on the wall or holding the ball, there is a 5 calorie row penalty to be performed AFTER you finish the 50 wall balls (ie, if you rested 3 times, you’ll perform a 15 calorie row at the end of the workout)