Upper East Side

Warm up

2 rounds:

10 banded good mornings

5/side lateral banded monster walk steps

5 yoga pushups

5 double DB Z-presses

Strength – part A – Push press

Push presses 3×5 at 50% of 1RM push press

Strength – part B

3 sets of 10 sandbag full hinge deadlifts, rest 90 sec between sets

Conditioning

5 min AMRAP:

5 double DB box step overs 24/20 in, 50/35 lbs

10 double DB front rack lunges 50/35 lbs

10 double DB push presses 50/35 lbs

— rest 2 min, then:

5 min AMRAP:

5 double DB power cleans 50/35 lbs

10 double DB overhead lunges 50/35 lbs

10 box jumps 24/20 in

Goal: move steadily with unbroken sets. 2.5+ rounds in first part, then 2+ rounds in second part

EVF360

Part A

14 min alternating EMOM:

Odd minutes: 6 double DB box step overs 24/20 in, 50/35 lbs

Even minutes: 12 double KB sumo deadlifts 24/16 kg

Part B

For time:

1,000m/800m row

40 pushups

750m/600m row

30 pushups

500m/400m row

20 pushups

250m/200m row

10 pushups

Time cap: 19 min