Upper East Side

Warm up

3 rounds:

5 per arm thoracic rotations in squat

10 alternating jumping lunges

15 American KBS

Endurance

Complete one 7 min AMRAP at each station, resting 2 min between stations:

Station 1: 2 bar MUs + 8 cal bike (sub: 6 chest to bar pull ups or 10 ring rows)

Station 2: 10 alternating single DB hang squat cleans 50/35 lbs + 2 wall walks

Station 3: 10 box jumps over 24/20 in + 8 alternating single leg V-ups (4/leg)

Station 4: 10 cal row + 8 double KB front rack lunge steps 24/16 kg

Goal: 5+ rounds on each station

Mobility (10 min)

One time through each stretch:

2 min of supine Lumbar Rotation (https://www.youtube.com/watch?v=VK75m-l3RSY)

45 sec per side quadruped hip rocks (https://www.youtube.com/watch?v=-N8SRZ9g1eI)

2 min Saddle pose (https://youtu.be/ZhgNon7hRsc?t=49)

1 min couch stretch per leg