Upper East Side

Warm up

2 rounds:
1 min on machine of choice
10 hollow rocks
10 alternating bird dogs

Tempo deadlift

4×8 at ~50-60% with 3 sec descent
Accessory: 3×6 per side Turkish situps

Note: perform the accessory lift while “resting” between the deadlift sets

Conditioning

12 min AMRAP:
6 deadlifts 185/125 lbs
8 double KB front rack squats 24/16 kg
10 pullups

Goal: 5+ rounds

EVF360

Part A
4 rounds for load and quality:
16 alternating double DB front rack box step ups
12 elevated feet ring rows
8 weighted glute bridges with feet on box
12 double DB/KB deadlifts AHAP

Part B
12 min AMRAP:
5 double KB deadlifts 24/16 kg
8 double KB front rack squats 24/16 kg
10 pullups

Goal: 5 rounds