Upper East Side

Limited by mobility? Check out our Mobility classes at Columbus Circle and Upper East Side.

Mobility: Open the hips and loosen the glutes, quads, adductors and back with this 2 minute banded straddle stretch from Smashwerkx. Guaranteed to help you get into a deeper squat without losing your knees.

Warm up
3 rounds not for time or 10 minutes:
25 double unders
Muscle up transition practice or 2 muscle ups
2 wall walks

Strength
Every 2:00 x 5: TNG (2) power snatch + OHS

Conditioning
Performance
4 rounds for time:
12 KBS (70/53)
10 ring dips
8 C2B pull-ups

Fitness
4 rounds for time:
12 Russian KBS
10 push ups
8 jumping pull-ups