"RDL"

The kids enjoying the rowers.

The kids enjoying the rowers.

Warm Up (NFT):

  • Foam Roll (T-Spine & Quads)
  • Spiderman Complex
  • 100 Jump Rope

Then...

Tabata (8 Rounds):

  • Plank (20 Sec.)
  • L-Sit (10 Sec.)

Then...

  • Banded Lateral Walks (Down & Back)
  • 15 Band Pull Aparts
  • 5 Ninja Roll Ups

Strength (3 x 5):

  • Romanian Deadlift
    * Add 5 to 10 pounds from last week *

Met-Con (7 Rounds):

7 Rounds:

  • 7 Sit Up (With Slam Ball)
  • 7 Ball Slam

Rest 2 Min.

7 Rounds:

  • 7 Box Jump/Step Up
  • 7 Bench Dip

Mobility (NFT):

  • Foam Roll (Back & Hamstrings)