Upper East Side

Mobility: “Fran.” Enough said. Mobilize and get ready for the suck.

Warm up
400m run

3 rounds:
5 PVC front squats + 5 thrusters
5 DB press (each arm)
10 ring rows

2 rounds:
10 walking lunges w/ PVC pass thru
10 back extensions
:15 active hang + 5 strict pull ups

Conditioning
“Fran”
21-15-9 reps for time
Thrusters (95/65)
Pull ups

After-Party Pump Session
3 sets:
DB floor press x 8-10
Single-arm row x 8-10/arm
DB lateral raise x 12-15

3 sets:
DB hammer curls x 10
DB skullcrushers x 10-15