Upper East Side

Mobility: Supersets of deads and presses mean you need to be able to move your bottom half and your top half. Try these quick mobilizations to get things flowing.

Warm up
500m row

Then, 2 rounds:
10 glute bridges
10 empty bar deadlifts
10 supermans
10 good mornings

Strength
Superset
4 deadlifts: 70%, 4×4
10 L-seated DB/KB shoulder press*, 4×10

*Each week, you’ll go as heavy as possible for set 1, dropping down for the remaining sets

1 minute rest between sets

Conditioning
2 rounds for time:
500m run
20 DB clean & jerks (40/25)