Upper East Side

Please note that the 10am EVF360 class is canceled for today

Warm up

2 rounds:

5 yoga pushups

5 each way KB halo

5/side single KB sotts press

5/side single KB thrusters

Bench press

10 min to work up to a heavy bench press for the day (Do not max out!) – ~90%

Then, 10 min to perform the following 3 sets:

6 reps at 70%

5 reps at 77.5%

3 reps at 85%

Interval conditioning

For time:

30 clean & jerks 135/95 lbs

45 box jumps over 24/20 in

— rest 5 min, then, 3 rounds of:

10 clean & jerks 135/95 lbs

15 box jumps over 24/20 lbs

Time cap: 20 min including the rest.

Scaling: This is a lot of volume! Adjust down the weight so that you can complete the clean & jerks in 4-5 sets in the first part. The second part should be done in 2 sets of C&Js each round.

Rowing

Part A

Each interval for time:

50 – 40 – 30 – 20 – 10 Cals

— active recovery for 2 min between intervals. Continue rowing at a slow recovery pace, being ready to hit the next round

Time cap: 19 min, including the 2 min rest intervals

Part B

4 rounds for time:

15/12 cal row

30 double KB front rack lunges 24/16 kg

45 abmat situps

Time cap: 22 min