Upper East Side

** New cycle – stay tuned this week for more details **

Warm up

3 rounds:

10 alternating bird dogs

10 hollow rocks

10 alternating cossack squats

5 BB kang squats

Time cap: 7 min

Back squat

5 reps at 65% of your 1RM

5 reps at 75% of your 1RM

Max reps at 85% of your 1RM

** spotters required for last set **

Barbell Cycling & Conditioning

For time:

6-12-18-12-6

Hang power snatches 95/65 lbs

Overhead squats 95/65 lbs

Lateral burpees over bar

Time cap: 16 min

EVF360

Part A

3 rounds, for load and max reps:

10 KB goblet box step ups per leg

1 max set of unbroken wall balls (must be at least 15 reps each round)

1 min of dead hang for max accumulated time

Max distance row in 90s

Time cap: 18 min

Part B

3 rounds for time:

25 American KBS 24/16kg

25 box jumps 24/20 in

25 ab-mat situps

Time cap: 15 min