Upper East Side

Warm up

3 rounds:
5 PVC Cuban presses
5/side thoracic extensions
10 alternating plank extensions
5 snatch balances

Bench Press

6×4 at 82.5%

Overhead squat

3×3 at 100% of 1RM snatch
The bar is taken from the rack or blocks

Conditioning

AMRAP 13 min:
15/12 cal machine (ski or row)
30 overhead barbell forward lunges (stay in place) 95/65 lbs
15 toes to bars

Goal: 3+ rounds while completing each movement in 2 sets or less each round.

EVF360

Part A
16 min alternating EMOM:
10 burpees
10 double dumbbells Arnold presses
30 alternating plank shoulder taps
10 weighted situps, holding a plate with arms extended upright

Part B
AMRAP 13 min:
15/12 cal machine (ski or row)
30 single DB overhead forward lunges 50/35 lbs (switch arm as desired)
15 toes to bars

Goal: 3+ rounds while completing each movement in 2 sets or less each round.