Upper East Side

Warm up
2 rounds
10 PVC front squats
40sec low plank hold
10 PVC push press
10 jump squats
10 burpees
40 sec front rack stretch on box

Strength
Back squat
5×4
Ascend each set up to 80%

Metcon
4 rounds
20 burpee box jumps
10 c2b bar pull ups

EVF360

A) 4 rounds, 45/15
DB front squat
Leg raises over DB
DB push press
DB russian twists
DB thruster

B) 20 min AMRAP
14 box jumps
10 cal row
12 DB Front rack lunges
12 ring rows

Outdoor
A) 4 rounds, 45/15
DB front squat
Leg raises over DB
DB push press
DB russian twists
DB thruster

B) 20 min AMRAP
14 DB step ups
12 DB Front rack lunges
12 DB plank row
2 plaza runs