Upper East Side

Mobility: Getting our arms over our heads can be tricky, especially if you’re rolling your shoulders and getting stuck in internal rotation. Smashwerx shows you how to mobilize in the area of restriction and explains why we need to be in external rotation.

Strength
STRICT PRESS
Performance: 80%, 4×3
Fitness: 4×5, across

Warm up
1 round:
10 ring rows
10 bent over lateral flyes
10 hollow rocks
10 push ups
50 double unders

Conditioning
Performance
For time, 21-15-9 reps of:
Deadlift (275/185)
Box jump (24/20)
Pistol

Rest :90

Then, for time:
50 push ups
100 double unders

Fitness
For time, 21-15-9 reps of:
Deadlift
Step up
Weighted lunge or modified pistol

Rest :90

Then, for time:
30 push ups
200 single unders

*20-minute cap for the entire workout
Scored as two separate workouts.