Upper East Side

Warm up
8 minutes
6 tempo air squats (6 count down)
20 penguins
10 alternating groiners
20 supermans
8 jump squats
30sec hollow hold

Strength
Back squat
2×5
2×4

Ascending

Metcon
7 rounds
5 clean 155/105
10 hspu
5 man makers 50/35
10 box jumps

EVF 360

A) 3 rounds
15 weighted sit-ups
30 hollow rocks
1 min wall sit
12 DB lateral flies

B) 5min EMOM
15 DB bent over row

Rest 1:00

5min EMOM
15 DB thrusters

Rest 1:00

5min EMOM
16 alt DB Snatch

Rest 1:00

5min EMOM
8-12 HSPU or pike push up