Upper East Side

Warm up

3 Rounds of “CINDY”

5 Strict Pull ups

10 Push ups

15 Air Squats

Dynamic Stretches

HSPU practice

Strength/Skill

LV 2

Back Squats

3-3-3-3-3

50%-60%-70%-80%-90% of your 1RM

1 min rest then

10 Tall Box Jumps

(Higher than you normally jump, step down off box after each jump)

rest 2-3 mins between sets

LV 1 Back squats

3-3-3-3-3

Build up to a challenging set of 3 reps

5 Box Jumps (24/20)

Step down after each jump

Rest 2-3 mins between each set

Training

Proceed thru the ladder for time

LV 2 (ADVANCE)

10 Front Squats (135/95lbs)

2 HSPU

8 FS (135/95lbs)

4 HSPU

6 Front Squats (135/95lbs)

6 HSPU

4 FS (135/95lbs)

8 HSPU

2 FS (135/95lbs)

10 HSPU

LV 1 (Beginner)

10 Front Squats with KB’s

2 Pike push ups

8 Front Squats with KB’S

4 Pike Push ups

6 FS w KB’s

6 HSPU

4 FS w KB’s

8 Pike push ups

2 FS w KB’s

10 Pike Push ups