Upper East Side

Warm up

3 rounds:

3 inch worms with pushups

6 KB sumo deadlifts high pulls

12 alternating KB goblet hold lunges

Endurance

Every 2:30 min for 6 rounds, alternating between part A and B (6 rounds of each part – 30 min)

Part A:

15 American KBS 24/16 kg

20 KB goblet squats 24/16 kg

max cal row in remaining time of the interval

Part B:

12 alternating DB plank pull throughs

12 single DB devil presses 50/35 lbs (6 per side)

max plank hold in remaining time of the interval

Note: there is no pause/rest between part, alternate between the 2 every 2:30 min.

Mobility – Time permitting

Coach’s choice