Upper East Side

Warm up

2 rounds:

10 banded good mornings

10 backwards banded monster walk steps

5 frog hops

5/leg single leg glute bridges

Back squat waves

5 reps at 72.5%

3 reps at 77.5%

1 reps at 82.5%

5 reps at 77.5%

3 reps at 82.5%

1 reps at 87.5%

Conditioning

3 rounds for time:

400m run

3 rounds of Cindy

1 round of Cindy = 5 pullups + 10 pushups + 10 air squats

Time cap: 17 min

EVF360

Part A

3 rounds for time:

15 American KBS 24/16 kg

30 KB goblet hold lunges 24/16 kg

15 KB goblet squats 24/16 kg

Time cap: 15 min

Part B

3 rounds for time:

400m run

3 rounds of Cindy

1 round of Cindy = 5 pullups + 10 pushups + 10 air squats

Time cap: 17 min