Upper East Side

Mobility: If a coach has ever said you’re too quad dominant and you weren’t quite sure what that meant, have a look at today’s mobility video. Smashwerx explains what quad dominance is, how to test for it and how to fix it.

Warm up
2 rounds:
:30 air squats
:30 hollow rocks
1 minute squat therapy
1 minute banded side steps
:30/:30 spiderman stretch

Strength
Part A
Back squat
Wendler, week 2

Set 1: 70%x3
Set 2: 80%x3
Set 3: 90%x3+

Part B
2 sets:
10 good mornings
10 single-arm half kneeling KB press (each arm)

Conditioning
8 minute AMRAP:
20 wall balls (20/14)
10 toes to bar