Upper East Side

Warm up

foam roll

Dynamic stretches

1 set of

20 wall balls

20 ab mat sit up

5 cals on Rower

Strength/Skill

Front Squats

level 2 (advance)

tempo 12×1

hold for two seconds in the hole

3-3-3-3-3

60%-70%-75-80%-85% of your 1Rm

level 1 (beginner)

3-3-3-3-3

build up to a challenging set of 3 reps

Training

4 rounds of High Intense Interval Training

30 secs AMRAP

30 secs rest

of the following movements

level 2 (advance)

Barbell Thrusters (95/65lbs)

Ab-mat sit ups

Cals on Rower

level 1

Goblet squats

ab-mat sit ups

cals on Rower

1 round 75% effort

2 round 80% effort

3 round 90% effort

4 round 95% effort

each round look to increase reps per excersise and round

score is total rep count of entire workout and best round