Upper East Side

Mobility: Raise your hand if you have trouble with overhead movements! It’s possible you might not have the mobility to raise your hand! Here’s a quick mob you can do inside of a rig to get you prepped for push presses. This can also be done between sets.

Warm up
3 rounds:
10 lateral step ups
10 single leg glute bridges
10 KB strict press

Strength
Performance
Deadlift: 85%, 3×5
Push press: 85%, 3×5

Fitness
Deadlift: 3×5, across (increase weight from week 4)
Push press: 3×5, across (increase weight from week 4)

Conditioning
Performance
8 minute AMRAP:
3 burpees
3 bar muscle ups/9 C2B pull ups
6 burpees
3 bar muscle ups/9 C2B pull ups
9 burpees
3 bar muscle ups/9 C2B pull ups
12 burpees
3…

Fitness
Sub 9 jumping C2B pull ups