Upper East Side

Warm Up

7 minutes:
10 pass thrus
10 PVC Cuban press
10 band pull aparts
5 superman pass thrus
10 birddogs

Strength

Overhead squat
8-8-5-5-5

Increase weight each set.

Conditioning

Open Workout 18.4

For time
21 deadlifts (225/155)
21 handstand push ups
15 deadlifts
15 handstand push ups
9 deadlifts
9 handstand push ups
21 deadlifts (315/205)
50’ handstand walk
15 deadlifts
50’ handstand walk
9 deadlifts
50’ handstand walk

Time cap: 9 min.

Scaled version

For time
21 deadlifts (135/95)
21 hand release push ups
15 deadlifts
15 hand release push ups
9 deadlifts
9 hand release push ups
21 deadlifts (185/135)
50’ bear crawl
15 deadlifts
50’ bear crawl
9 deadlifts
50’ bear crawl