Upper East Side

Warm up
5 Min AMRAP
5 ring rows
5 Squat Stretches
5 modified Groiners
5 Pass Thru’s w PVC pipe
5 Hollow Rocks
15 Double Unders (practice) do not exceed more than 6 attempts

5 Min
Kipping warm up/ practice

Strength/Skill
Floor Press
10-8-6-4-2
Super set with
Max Ring rows

Rest 2 Mins between each set

Floor press: Increase weight after each set. Build to a heavy set of two

Training (Met-Con)
4 Rounds
30 Double Unders
15 KB Swings (53/35) (70/53)
10 Toes to bar
Rest 2 Mins between each round

Scale options:
Sub double Unders with 60 Singles
Scale weight on KB
Scale TTB with knees to elbows