Upper East Side

Warm up

2 rounds:

5 cat cows

5 per side single KB swings

5 T-pushups

10 banded face pulls (tied up to rig)

Endurance

30 min alternating EMOM (5 rounds):

12/9 cal ski

12 KB snatches 24/16kg (switch arm anyhow)

12 weighted hanging knee raises

24 American KBS 24/16 kg

12 overhead plate situps 25/15 lbs

Rest

Mobility (10 min)

1 min per side Lat stretch with PVC

1 min per side couch stretch

1 min per side pronated twisted cross

1 min child pose