Upper East Side

Warm up
400 Meter run
With a PVC Pipe
3 sets of
10 Pass Thru’s
10 Over Head Squats

With an Empty Barbell
2 sets of
10 Over Head Squats
15 Groiners
20 Hollow Rocks
Dynamic Stretches

Strength/Skill
Back Squats
5-5-5-5-5
65%-70%-75%-80%-80%

Training (Met-Con)
Level 1 (Fitness)
400 Meter run Buy in
21-15-9
Over Head Squats (65/45)
Box Jumps (24/20)

Level 2 Performance
OHS (95/65)
* Box Jumps (24/20) (30/24)

Scale options
Scale load on OHS
If unable to OH squat sub with Front Squats

Scale box Jumps w step ups