Upper East Side

Warm up
“Fun w balls”
2 sets
10 Burpee balls
10 sit ups w your ball
10 Med ball Cleans
10 squat and toss your ball to a random stranger (make sure they know its coming)
1 stair run w your ball
10 Hops over your ball
10 sit and toss your ball to a friend

Strength/Skill
Work on strength
12-9-6
Strict Pull ups

Work on skill
8-6-4
Alt Pistols

Perform a set of strict pull ups then perform a set of alt pistols

Training (Met-Con)
In teams of 3
“3 Blind Mice”
21 Min EMOTM
Min 1 20 Med Ball Cleans (20/14)
Min 2 10 Ring Dips
Min 3 max Cal Row

Partners switch from station to station on each minute.

Score is total Cals rowed as a team.