Upper East Side

Warm up

3 rounds:

10 KB deadlifts

5/arm single arm KBS

5/arm single KB push presses

3/arm KB snatches

Endurance

Every 6 min for 6 rounds, alternating between A and B:

Part A:

500m/400m row

20 KB snatches 24/16 kg

20 box jumps 24/20

Part B:

400m run

10 DB manmakers 50/35 (1 pushup+ 1 row per arm + cluster)

10 double DB floor presses 50/35 lbs

Mobility

1 min thoracic cage opener on foam roller

1 min frog pose

30 sec per arm Biceps stretch

1 min per side calf stretch on wall