Upper East Side

Mobility: If you’re falling victim to rounded backs during deadlifts, you may be the victim of tight hamstrings! Try smashing those hams out with a barbell or lacrosse ball before your next lifting session.

Warm up
6 minutes:
10 glute bridges
10 single-leg KB deadlifts
10 spiderman stretches
10 hollow rocks

Strength
Deadlift
Performance: 65%x5, 75%x5, 85%xAMRAP
*Percentages are based on 90%+5# of your 1 RM

Fitness: 3×5, across

Conditioning
Lurong Challenge Benchmark #1
In a 17-minute time cap:

Level 3
2 rounds for time:
500m row
40 goblet squats (53/35)
30 sit ups
20 deficit push ups (45/25)
10 strict pull ups

Level 2
2 rounds for time:
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups (kipping)

Level 1
2 rounds for time:
500m row
40 air squats
30 sit ups
20 knee push ups
10 ring rows

If you’re participating in the Lurong Challenge, no mixing levels.