Upper East Side

Mobility: You may have heard of coaches talking about RomWod — a daily routine to get you limber and make you perform better inside and outside of the gym.

Warm up
6 minutes:
10/8 calorie row
10 glute bridges
10 hollow rocks
5 push ups

Strength
Back squat: 60%, 4×5

Conditioning
20-minute EMOM:
Minute 1 – 15/12 calorie row
Minute 2 – 10 clean & jerks (75/55)

Round 2: 9 clean & jerks (95/65)
Round 3: 8 clean & jerks (115/75)
Round 4: 7 clean & jerks (135/95)
Round 5: 6 clean & jerks (145/100)
Round 6: 5 clean & jerks (155/105)
Round 7: 4 clean & jerks (175/115)
Round 8: 3 clean & jerks (185/125)
Round 9: 2 clean & jerks (205/135)
Round 10: 1 clean & jerk (215/145)