Upper East Side

Warm up
2 rounds:
10 banded good mornings
5/side lateral banded monster walk steps
5 frog hops
5/leg single leg glute bridges

Deadlift

6×4 at 78% across

Core conditioning

4 min AMRAP:
10 toes to bars
10 American KBS 24/16 kg
— rest 2 min
4 min AMRAP:
10 American KBS 24/16 kg
10/8 cal row
— rest 2 min
4 min AMRAP:
10/8 cal row
10 toes to bars

EVF360

Part A
3 rounds for quality:
10/ leg single leg weighted glute bridges (dumbbell on hips)
30 sec per side star plank
10 plank dumbbell pull through
10 dumbbell goblet good mornings

Part B
For time:
50-40-30-20-10
Cal Row
Situps
Russian KBS 32/24 kg

Time cap: 22 min