Upper East Side

Warm up
W an empty PVC pipe
2 sets of
10 Pass thru’s
10 Over Head Squats
2 sets of
5 strict pull ups/ 10 Ring rows
10 Burpees
20 Lunges

Strength/ Skill
Strict press
5-5-5-5-5

Super set w
15 Weighted Ab Mat Sit ups

Training (Met-Con)
For time complete the following
Level 1 (Fitness)
500 Meter ski
30 Push presses (95/65)

Level 2 (Performance)
Complete the following for time
500 Meter ski
30 Shoulder to over head (135/95)

-Perform 10 Air Squats every 3 Mins-