Upper East Side

Mobility: If you want to squat heavy, you need to be mobile. Making a habit of getting up close and personal with your hips will help get you where you want to be in your squat.

Warm up
5 minutes:
10 squats
10 good mornings
10 hollow rocks
10 groiners

Strength
BACK SQUAT
Every 3 minutes for 21 minutes (7 sets)

Set 1: 8 reps @ 70%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 70%
Set 4: 2 reps @ 70%
Set 5: 6 reps @ 75%
Set 6: 4 reps @ 75%
Set 7: 2 reps @ 75%

Conditioning
Performance
For time:
30/24 calorie row
30 shoulder to overhead (155/105)
30/24 calorie row

Fitness
For time:
30/24 calorie row
30 KB push jerks
30/24 calorie row