Upper East Side

Warm Up

2 rounds:
200m ski
5 pass thrus
:30/side banded shoulder stretch
10 PVC pause OHS
10 good mornings
10 groiners

Strength

Overhead squat

Every 2:00 for 6 sets:
2 reps @ 32X1 tempo

Increase each set.

Conditioning

Open Workout 14.2/15.2

For as long as possible…

From 0:00-3:00, 2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull ups

From 3:00-6:00, 2 rounds of:
12 overhead squats
12 chest-to-bar pull ups

From 6:00-9:00, 2 rounds of:
14 overhead squats
14 chest-to-bar pull ups

Continue adding two reps to each movement until you can’t complete two rounds within the 3-minute time period.