Upper East Side

Warm up

6 min AMRAP:
5 cat cows
10 no-push-up burpees
1 wall walk

Midline strength

15 min alternating EMOM:
8-10 strict toes-to-bars / hanging knee raises
20 sec per side paloff press hold in squat
12 double KB bent over rows

Conditioning

Every 2:30 min for 8 rounds, rotation through (2’10” cap each round):
500m/400m ski
200 ft. sandbag carry
20 alternating single DB devil presses 50/35 lbs
30/22 cal assault bike or 30 cal row

Scaling: scale the sandbag carry to double KB front rack carry

EVF360

Part A
15 min alternating EMOM:
8-10 strict toes-to-bars / hanging knee raises
20 sec per side paloff press hold in squat
12 double KB bent over rows

Part B
Every 2:30 min for 8 rounds, rotation through (2’10” cap each round):
500m/400m ski
200 ft. sandbag carry
20 alternating single DB devil presses 50/35 lbs
30/22 cal assault bike or 30 cal row

Scaling: scale the sandbag carry to double KB front rack carry