Upper East Side

Warm up

2 rounds:

5/side KB halo

5/side KB sots press

5/side KB thrusters

5 gorilla jumps

Endurance

Complete the three 10 min parts in any order, no rest in between:

Part A – 10 min alternating EMOM:

15/12 cal ski

12 handstand pushups

Part B – 10 min alternating EMOM:

15/12 cal assault bike

12 box jumps 24/20 in

Part C – 10 min to complete 3 rounds of:

400m run

12 double KB swings 24/16 kg

Mobility

Perform each of the following mobility drills for the specified time

1 min coach stretch per leg

2 min child pose

1 min of PVC overhead lat/biceps opener on bench or wall ball – lie down with your thoracic cage on a wall ball – use moderate weight on the PVC (5/10#)  -arms straight, snatch width grip

2 min thoracic cage smash with foam roller