"Strength Endurance"

Warm Up (NFT):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull w/ Forward Lean
  • Reverse Walking RDL
  • Reverse Walking Lunge w/ Hamstring Stretch

Then...

2 Rounds:

  • 10 Sumo Good Mornings (45/35)
  • 5 Front Squat
  • 10 Push Press
  • 5 Hang Clean High Pull
    * Use the same weight for everything *

Strength (Every 2 Min For 10 Min):

  • 3 Deadlift + 3 Hang Clean
    * Work up to your heaviest weight possible *

Met-Con (EMOM For 15 Min):

  • Min 1:  7-10 Strict Pull Ups
  • Min 2:  Max Rep Ring Rows
  • Min 3:  Recovery Row
    * Score is total Ring Rows *
    * Easy pace on the rower to recover *
    * Scale Pull Ups with Band OR Heavy Lat Pull Downs *

Mobility (NFT):

  • Front Fold
  • Frog Pose
  • Pigeon Pose
  • Seated Forward Fold
  • Banded Shoulder Distraction
  • Foam Roll