Upper East Side

Mobility: Ankle mobility can significantly help your squat, reduce risk for injury and improve your strength. Usually caused by flexibility issues in the calf muscles or limitations in the ankle joint, it’s fairly easy and quick to mobilize — your squat will thank you.

Warm up
3 rounds:
10 groiners
10 box jumps
10 air squats
Samson stretch, 20 seconds each side

Strength
Back squat (back-off week)

Performance:
70%x3
80%x1
70%x3
80%x1
70%x3
80%x1

Fitness: 5×5, across

Conditioning
Performance
8 rounds for reps:
20 seconds toes to bar
10 seconds rest
20 seconds front squats (95/65)
10 seconds rest
20 seconds box jumps (24/20)
10 seconds rest

Fitness
8 rounds for reps:
20 seconds knees to elbows
10 seconds rest
20 seconds goblet squats
10 seconds rest
20 seconds step ups
10 seconds rest