Upper East Side

Warm up

2 rounds:
10 banded good mornings
10 backwards banded monster walk steps
5 frog hops
5/leg single leg glute bridges

Front Squat

6×3 at 87.5%+
Use the heaviest load on each set, which should be around or above 85%

Clean and push press

5×1 of clean+push press at 80% of C&J 1RM

Conditioning

5 rounds for max distance:
45 sec row sprint
— rest 75 sec between each round
Note: stated differently, perform 45 sec of row sprint every 2 min for 5 rounds.

EVF360

Part A
For time, accumulate 5 min of wall sit.
Every time you break, perform 10 glute bridges
The time count stops while you perform the glute bridges.

Part B
For Time :
4,000m/3,600m row**
** Every 2 min, starting at 0’00”, perform 10 KB goblet squats 32/24kg
Time cap: 20 min

Part C
Alternating Tabata (8 rounds of each):
Single DB overhead triceps extension
Plank shoulder taps