Upper East Side

Mobility: Quick little video on how to fix your front rack, especially if you’re one who tends to sag (elbows down) in the front squat.

Warm up
6 minutes:
10 PVC dislocates
5 scorpion stretches
10 PVC front squats
10 kip swings

Strength
Part A
Every :90 for 8 rounds:
Front squat x 3 @ 60%

Part B
3 sets:
Bent over barbell rows x 8
Single-arm KB suitcase deadlift x 10/side

Conditioning
EMOM for 5 minutes:
10 unbroken thrusters (95/65)

Rest 2 minutes

EMOM for 5 minutes:
10 pull ups