Upper East Side

Warm Up

3 rounds:
:20 hollow hold
:20 arch hold
10 plank shoulder taps
5 scap pull ups
10 ring rows

Strength

Weighted/strict pull up EMOM

10 minutes, choose one option:

A) Weighted pull up x 1 (working to max single)

B) Strict pull ups x rep scheme of choice

C) Assisted pull up or negative pull up x rep scheme of choice

Conditioning

20 minute EMOM
Minute 1 – 15/12 calorie row
Minute 2 – 12 box jump overs (24/20)
Minute 3 – 8 strict handstand push ups
Minute 4 – 12 hang power snatch (75/55)
Minute 5 – Rest