Upper East Side

Thanks to all who came out to see off Coach LJ and member Ana. We’ll miss you both!

Mobility: One of the answers to heavy deep squats is ankle mobility! These mobs will surely improve the ankle flexion needed for squatting. Be sure to test before you mobilize and retest that ROM after.

Warm up
7 minutes:
10 single-leg glute bridge
10 lateral band walks (each way)
10 air squats
5 spiderman stretches

Strength
Performance: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1
Fitness: 4×5, across

Conditioning
Performance
3 rounds for time:
12 box jumps (24/20)
9 handstand push ups
6 overhead squats (135/95)

Fitness
3 rounds for time:
12 step ups
9 push presses
6 front squats