Upper East Side

Warm up

dynamic stretches

focus on

Shoulder/Hip/ankle

5 point Burpees

Strength/skill

Level 2 (advance)

Pistols

4 on the min for 8 mins

remainder of time during the minute hold into a plank

Level 1 (beginner)

alternating weighted back wards lunges

3 sets of 10 on each leg

hold plank for 30secs-1min between each set

rest 2mins between sets

Training

“HIIT THIS”

4 Rounds

30 secs (perform as many reps as you can)

30 secs rests

move on to the next exercise

score is your highest round

Level 2 (advance)

wall balls (20/14)

pull ups

Burpees

KB swings (53/35)

level 1 (beginner)

wall balls (14/10)

ring rows or pull ups with band

Burpees

russian KB swings (35/25)