Upper East Side

Warm up

3 rounds, with a partner:

10 per side and per partner standing lateral wall ball passes

10 per side and per partner half kneeling (lunge position) lateral wall ball passes

5 cal machine – each

Endurance

5 stations of 4 min AMRAP, 2 min rest between, each station has 2 movements:

Station 1: 10 box jumps 24/20 in, 15 wall balls 20/14 lbs

Station 2: 30 double unders, 12 alternating DB snatches 50/35 lbs

Station 3: 10/8 cal ski, 15 American KBS 24/16 kg

Station 4: 10/8 cal row, 10 plate ground to overheads 45/25 lbs

Station 5: 10 pull ups, 10 pushups

Mobility

Perform each of the following mobility drills for the specified time

1 min lat stretch with PVC

1 min per side Half spinal twist

1 min Frog pose stretch

2x30s per side wall bicep stretch (use a wall or the rig)

2 min Saddle pose