"Heavy Deads"

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull w/Forward Lean
  • Reverse Lunge w/ Hamstring Stretch
  • Reverse Walking RDL
  • High Knees
  • Butt Kicks

Then...

3 x 15:

  • Rope Slams
  • Banded Good Mornings
  • Banded Lateral Walk
    * Use the same band for Good Mornings & Lat Walks *

Strength (5,5,3,3,1,1):

  • Deadlift
    * Add weight each set *
    * Do max reps on the last set *

Met-Con (EMOM For 12 Min):

  • 20 Ab Mat Sit Ups
  • 10 KB Swings (70/53)
  • 10 Burpees

Cash Out (100 Reps):

  • Glute Bridge w/ Feet Elevated

Mobility (NFT):

  • Adductors/Groins
  • Hamstrings
  • T-Spine Mobility
  • Cobra
  • Childs Pose
  • Butterfly
  • Seated Forward Fold
  • Foam Roll