Upper East Side

Warm up

3 rounds, rotating through the following movements, tabata style (20 sec work, 10 sec off – 6 min total):

hollow hold

air squat

superman hold

groiners

Endurance

For time: Perform 30 double unders before any other movement. Choose the order in which you want to perform the below movements, they do not have to be done in this order, as long as they are preceded by 30 double unders

30 burpees

30 pushups

30 box jumps 24/20 in

30/24 cal assault bike

30/24 cal ski

30/24 cal row

30 KB goblet squats 24/16 kg

30 V-ups

30 single arm devil presses 50/35 lbs

30 American KBS 24/16 kg

Time cap: 30 min

Mobility

Perform each of the following mobility drills for the specified time

1 min per side of pronated twisted cross.

2 min Saddle pose

1 min per side pigeon stretch on one side

1 min of alternated seated internal hip rotation stretch

90 sec of child pose stretch

1 min of lying ab stretch

EVF360

Part A

For time: Perform 30 double unders before any other movement. Choose the order in which you want to perform the below movements, they do not have to be done in this order, as long as they are preceded by 30 double unders

30 burpees

30 pushups

30 box jumps 24/20 in

30/24 cal assault bike

30/24 cal ski

30/24 cal row

30 KB goblet squats 24/16 kg

30 V-ups

30 single arm devil presses 50/35 lbs

30 American KBS 24/16 kg

Time cap: 30 min

Part B

Perform each of the following mobility drills for the specified time

1 min per side of pronated twisted cross.

2 min Saddle pose

1 min per side pigeon stretch on one side

1 min of alternated seated internal hip rotation stretch

90 sec of child pose stretch

1 min of lying ab stretch