Upper East Side

Mobility: Be sure to mobilize your lats and scaps as we tackle pull-ups and push press today. It can be simply done with a barbell for just a few minutes before class, and for an extended amount of time post-workout. The mob on the barbell can also be done on a foam roller, lax ball or supernova.

Warm up
3 rounds:
10 scap pull-ups
10 push ups
15 hollow rocks

Strength
Performance/Fitness
Push press
3×5, across

Strict/weighted pull-ups
3 x max effort, less than or equal to 10

Conditioning
Performance
5 rounds for max reps:
45 seconds thrusters (95/65)
15 seconds rest
45 seconds double unders
15 seconds rest
45 seconds dumbbell burpee box overs (24/20)
15 seconds rest

Fitness
5 rounds for max reps:
45 seconds KB thrusters
15 seconds rest
45 seconds single unders
15 seconds rest
45 seconds burpee step ups
15 seconds rest