Upper East Side

Warm up
Lax Ball 2 Mins Each Scapula
Foam Roller 2 Mins Each leg
(Hip flexors, IT Bands, Quads)
4 Mins
5 Iron crosses
5 Squat Stretches
5 Spider man Stretches

Training (Met-Con)
In teams of two
“Momma says knock you out”
1 Partner rows
1 Partner performs the AMRAP
Partners switch places after the 4 mins. The clock continues to run. The only rest comes when both partners have completed the entire round.

Round 1
4 Mins Max Meter row
4 Min AMRAP
10 Ring Dips
5 HSPU

1 Min Rest

Round 2
4 Min Max Meter row
4 Min AMRAP
10 Push ups
10 Burpees

1 Min Rest

Round 3
4 Min Max Meter row
4 Min AMRAP
10 Thrusters (45/35)
10 OHS (45/35)

Score is total meters and total # of rounds completed as a team

Scale options:
Ring dips: Use a band
HSPU: Add Ab mats , perform negatives