Upper East Side

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At-home mobility | Focus: posterior shoulder capsule | Equipment: superfriend, band/rig (optional)

Warm up
3 rounds for time:
15 banded pull aparts
10 push-ups
15 sit-ups

Strength
Floor press
Fitness: 3×5 across
Performance: 1×5 @ 75%, 1×3 @ 85%, 1×1 @ 95%

Conditioning
Performance
2 rounds for time (20 minute cap):
800m run
20 burpees
10 squat snatch (135/95)

Fitness
2 rounds for time (20 minute cap):
800m run
20 burpees
10 power snatch