Upper East Side

We’re wishing summer sayonara tonight. Meet us at the Milton, 1754 2nd Ave (between 91st and 92nd), at 7 p.m. The Milton has graciously extended happy hour for us, so come hungry and thirsty for $7 snacks, $5 wine and beer, and $8 cocktails.

Lurong Challengers: Fear not! A glass of wine is acceptable on the challenge.

Mobility: Here’s a great article from T-Nation that talks about the hip hinge in the deadlift and ways to improve it through accessory work.

Warm up
7 minutes:
10 banded good mornings
10 supermans
10 weighted step ups
10 band pull aparts

Strength
Deadlift
Performance: 75%x5, 85%x3, 95%xAMRAP

*Percentages are based on 90%+5# of your 1 RM.

Fitness: 3×5, across

Conditioning
Lurong WOD #3
10-1 ladder
Hang squat clean thrusters
Bar-facing burpees