Upper East Side

Warm up

Row 400m/300m

then, 2 rounds of:

50 double unders

20 jumping jacks

10 American KBS

Endurance

Every 2 min for 5 rounds, alternating between:

15/12 cal row + 10 double DB deadlifts 50/35 lbs

15/12 cal ski + 10 KB snatches 24/16 kg

15/12 cal row + 10 burpees over rower

Note: the workout duration is 30 min, 5 rounds at each station.

Rest the remainder of the 2 min interval once you have completed the 15/12 cals and the 10 reps of the second movement.

Mobility – Time permitting

Coach’s choice