Upper East Side

Warm up
W a PVC Pipe
3 sets of
10 Pass Thru’s
10 around the worlds
10 Oh Squats
10 Burpees
10 Groiners

Strength/Skill
Take 15 Mins
Build as heavy as you can
1 Push press
1 Jerk

Rest 2-3 mins between sets

Training (Met-Con)
800 Meter run
30 Push presses (95/65) (115/80)
30 Ab Mat Sit ups

2 Min Rest

600 Meter run
25 Push Presses (95/65) (115/80)
25 Ab Mat Sit ups

2 Min Rest

400 Meter run
20 Push Presses (95/65) (115/80)
20 Ab Mat Sit ups

800 meters – 1st ave and back 2x

600 meters- once around the block

400 meters – 1st ave and back

Scale options
Scale weight on the bar
Scale reps
Scale distance on run