Upper East Side

Warm up

2 rounds:

10 glute bridges

10 Bootstrap squats

20 alternating lunges

20 alternating plank extensions

10 empty BB squats

10 alternating Cossack squats

Back squat

5 at 70%, 4 at 75%, 4 at 77.5%, 3 at 80%, 2 at 85%, 1 at 90%

Use your latest 1RM as reference

Conditioning

For time:

400m run

21 back squats 135/95 lbs

400m run

15 back squats 135/95 lbs

400m run

9 back squats 135/95 lbs

Time cap: 14 min

Note: the barbell comes from the ground

EVF360

Part A

15 min alternating EMOM:

15 KB goblet squats 24/16 kg

15 hollow rocks holding a plate or KB overhead

30 per leg alternating double KB front rack march steps (15 per side)

Note: do not arch back while performing the front rack march steps. Keep your torso neutral and raise knees to just above hip crease.

Part B

4 rounds for time:

400m run

15 double DB thrusters 40/25 lbs

Time cap: 16 min