Thursday's Workout

Warm Up (NFT):

  • Couch Stretch
  • Foam Roll
  • 100 Jump Rope
  • 30 High Knee
  • 30 Butt Kick
  • 30 Hip Swing (Front to Back/Side to Side)

Strength:

  • Good Mornings (3 x 5)

then...

  • Deadlift (3 x 5)
    * Work up to heavy set of 5 and do all 3 sets at that weight *

Met-Con (EMOM):

  • 10 KB Swings
  • 1 Burpee
    *Each min. add 1 burpee to total *
    * Continue on until burpees cannot be completed in min. *

Rest 2 Min...

  • 50 Rope Slam
  • Rest 1 Min.
  • 25 Rope Slams