Upper East Side

Warm up

2 rounds:

5 yoga pushups

10 alternating single DB devil presses

10 plank transitions

time cap: 7 min

Endurance

For time:

800m run

10 DB devil presses 50/35 lbs

200m DB farmer’s carry 50/35 lbs

10 DB devil presses 50/35 lbs

200m DB farmer’s carry 50/35 lbs

10 DB devil presses 50/35 lbs

800m run

Time cap: 30 min

Note: For farmer’s carry, this includes bringing the DB up the stairs. Deadlift the DB to the ground, no dropping!

Mobility

1 min per side Lat stretch with PVC

1 min per side quadruped thoracic rotation stretch

1 min per side pronated twisted cross