Upper East Side

Warm up

3 rounds:

4 inchworms with pushups

6 alternating box step ups

8 KB sumo DL high pulls

Endurance

5 min AMRAP:

8 wall balls 20/14 lbs

8 deadlifts (BB: 135/95 lbs or 2 KB:16/12 kg)

— rest 3 min

5 min AMRAP:

8 cal ski

8 V-ups

— rest 3 min

5 min AMRAP:

8 wall balls 20/14 lbs

8 deadlifts (BB: 205/145 lbs or 2 KB:24/16 kg)

— rest 3 min

5 min AMRAP:

8 toes to bars / hanging knee raises

8 box jumps 24/20 in

Mobility (10 min)

45 sec per side Half Kneeling Hamstring Stretch

45s per side Half spinal twist

45s per side Single leg saddle stretch

2 min Quadriceps smash with heavy KB