Upper East Side

Every 4 minutes for 12 minutes:
0:00-2:00 – Max calorie row
2:00-4:00 – 5 strict pull ups/ring rows + 10 push ups + 14 overhead plate lunges
*Repeat for a total of 3 rounds.

Rest 2 minutes

Every 4 minutes for 12 minutes:
0:00-2:00 – Max calorie ski or bike
2:00-4:00 – 10 burpee box jumps + 15 air squats + 40 double unders/80 singles
*Repeat for a total of 3 rounds.

Rest 2 minutes

Every 4 minutes for 12 minutes:
0:00-2:00 – 200m run
2:00-4:00 – 5 DB squat clean thrusters + 15 sit ups + 10 DB snatches
*Repeat for a total of 3 rounds.

Men’s “RX” – 45# plate, 50# DBs
Women’s “RX” – 25# plate, 35# DBs