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

Deadlift

4×6 at 75% across

Barbell cycling & Conditioning

For time:
12-9-6-3 reps of:
Deadlifts 135/95 lbs
Power cleans 135/95 lbs
Burpees over bar

Time cap: 11 min

Optional accessory work (time permitting or performed after class)

4 rounds for max reps performed as 30 sec work, 30 sec rest:
Single DB bench press (2 rounds each side) – moderate load
— then, 4 rounds performed as 30 sec work, 30 sec rest:
Single leg wall sits (2 rounds each side)

EVF360

Part A
5 sets of each movement, for load and quality:
10 behind the neck KB good mornings
10 leg pikes over DB/KB
10 per arm bent over single arm DB rows
10 weighted/strict hanging knee raises

Part B
For time:
12-9-6-3 reps of:
Double DB deadlifts 50/35 lbs
Double DB power cleans 50/35 lbs
Burpees

Time cap: 10 min

Optional part C (time permitting or performed after class)
4 rounds for max reps performed as 30 sec work, 30 sec rest:
Single DB bench press (2 rounds each side) – moderate load
— then, 4 rounds performed as 30 sec work, 30 sec rest:
Single leg wall sits (2 rounds each side)