Upper East Side

Warm up
400 meter run
3 Rounds of
20 Lunges
15 Hollow Rocks
10 Burpees
Dynamic Stretches

Strength/Skill
Push press
5-4-3-2-2

Super set with

15 weighted Ab Mat sit ups

Training (Met-Con)
Level 1 (Fitness)

3 Mins Max Cals Row
30 Secs rest
3 Mins Max KB Push Press
30 Secs rest
2 Mins Max Cal Row
30 secs rest
2 Mins Max KB push press
30 Secs rest
1 Min Max Cal Row
30 Secs rest
1 Min Max KB Push Press

Level 2 ( Performance)

3 Mins Max Cals Row
30 Secs rest
3 Mins max Shoulder to Over Head (115/80)
30 Secs rest
2 Mins Max Cal Row
30 secs rest
2 Mins max Shoulder to Over Head (115/80)
30 Secs rest
1 Min Max Cal Row
30 Secs rest
1 Min max Shoulder to Over head (115/80)