Upper East Side

Warm up

6 min AMRAP:

5/side banded monster walk side steps

5 snow angels

10 alternating jumping lunges

5 kang squats

Back squat

5 at 75%, 5 at 80%, 4 at 82.5%, 3 at 85%, 2 at 92.5%

Conditioning

20 min alternating EMOM:

12/10 cal row

18 ab-mat situps

12/10 cal ski

18 double KB deadlifts 24/16 kg

EVF360

Part A

4 rounds for load:

8 per leg double DB Bulgarian split squats (DB carried Farmer’s style)

16 alternating KB Gorilla rows

16 alternating plank extensions

8 wide stance KB goblet hold good mornings

Time cap: 18 min

Part B

20 min alternating EMOM:

12/10 cal row

18 ab-mat situps

12/10 cal ski

18 double KB deadlifts 24/16 kg