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Warm Up:  EMOM

  1. Jump rope 
  2. Banded Goodmorning 
  3. hip swings 
  4. mountain climbers 
  5. hollow hold or rock 

Warm up to the deadlift weight for you
AMRAP 20 minutes

  • 6 Deadlift (225/155) 
  • 7 Burpee 
  • 10 kb swing 53/36 
  • 200m row or 10/7 cal bike 
  • *post rounds completed 
  • *scale to KB Deadlift 

Finisher: 

  • 3 sets NFT: 
  • 10 weighted Glute Bridge or 5/5 Single Leg Glute Bridge 
  • 20 sec side plank each side
  • 10 back extensions or superman