Upper East Side

Warm up

2 min cardio machine (row/ski/bike)

then 2 rounds of:

8 per arm single KB swings

8 per side half kneeling KB presses

8 alternating box step ups

8 lying banded PVC straight arm pull downs (supinated)

Endurance

6 rounds or 3:45min AMRAP, with 1:15min rest in between (start a round every 5 min), alternating between:

A) 500m/400m row, then in the remaining time of the interval, AMRAP: 8 box jumps over 24/20 in + 8 handstand pushups

B) 400m run, then in the remaining time of the interval, AMRAP: 8 American KBS 32/24 kg + 4 bar muscle ups

Note: The goal is to get 3 rounds of the AMRAP in part A and 2 rounds in part B. Scale the handstand pushups to an option and a volume you can do unbroken throughout. The kettlebell swings and muscle up sets (or scaling option) should be unbroken throughout. Suggested scaling option for the muscle ups are 6 chest to bar pullups or 10 pullups.