Upper East Side

Dynamic warm up
In 10 Mins
5 Squat stretches
5 Iron Crosses
10 Hollow rocks
10 HR Push ups
10 Jump Squats
20 Jumping Jacks

Training (conditioning)
Workout 1
“Goblet of fire” (14 Mins)
1 Min Max Goblet Squats (53/35)
1 Min Max KB Swings (53/35)
1 Min Max Burpees
1 Min Sit ups
2 Min Rest
2 Min Max Goblet Squats
2 Mins KB Swings
2 Mins Max Burpees
2 Mins Sit ups

Workout 2
“The Chase”
20 Min AMRAP
Partner Chase
250 Meter row
10 HR Push ups (10 Rings dips)
10 Ball slams
20 Leaping Lunges

Partner A begins the row
Once complete, Partner B chases A all the way through the 20 mins

Athletes have a choice of HR push ups or Ring Dips. NO BANDS or scaling are allowed for ring dips. If athletes cannot do prescribed RD, then they must do HR push ups

Brett going hard!