Upper East Side

Warm up
2 rounds
10 PVC back squats
10 PVC V ups
10 Plank toe touches
10 PVC good mornings
10 push ups

Strength
Back squat
5×4
Try to match your last set of 3 from prev. week

Conditioning
12 min AMRAP
7 hang squat clean 115/75
14 pull ups
7 box jumps 24/20

EVF 360

Indoor
4 rounds
100 mountain climbers
15 toes to bar/ toes to rig
20 plate russian twists
12 plate OH lunges

B) 3 rounds for time
20 HSPU or seated DB press
30 burpees
40 weighted step ups (1 DB)

Outdoor
4 rounds
200m run
15 v-ups
20 plate Russian twists
12 plate OH lunges

B) 3 rounds for time
20 HR Push ups
30 burpees
40 weighted step ups (plate)