Upper East Side

Warm up
3 rounds:
50 jumping jacks
5 yoga pushups
10 kip swings

Bodybuildling upper body strength

4 rounds of:
15 empty barbell curls
10 tempo ring rows 3131
10 lateral DB raises

Aerobic capacity

3 rounds of (24 min when including the last rest):
In 2 mins:
250m/200m row
Max burpees over rower in remaining time
— Rest 2 mins
10 burpees over rower
Max distance row in remaining time
— Rest 2 mins
Repeat this 2 more times

Note: aim to get >12 burpees each time and >300/250m row each time

EVF360

Part A
4 rounds of:
15 empty barbell curls
10 tempo ring rows 3131
10 lateral DB raises

Part B
3 rounds of (24 min when including the last rest):
In 2 mins:
250m/200m row
Max burpees over rower in remaining time
— Rest 2 mins
10 burpees over rower
Max distance row in remaining time
— Rest 2 mins
Repeat this 2 more times

Note: aim to get >12 burpees each time and >300/250m row each time