Upper East Side

Warm up

With a PVC pipe

2 sets of

10 pass thru’s

10 Over head squats

2sets of the following

10 super mans

10 groiners

10 hollow rocks

10 push ups

10 strict pull ups/ ring rows

Strength

Strict press

3-3-3-3-3

60%-70%-80%-85%-90% of your 1RM

Training

30 secs AMRAP

30 secs rest

4 Rounds

Push press (95/65lbs)

Air squats

Pull ups

Scale load on Push press

Scale pull ups with bands

Scale pull ups with ring rows

1st round 80% effort

2nd round 85 % effort

3rd round 90% effort

4th round 95% effort (should be best round)