"Deadlift Day"

Warm Up (2 Rounds):

30 Seconds at each move with a continuously running clock.

  • Jump Rope
  • Standing K2E
  • Arm Circles
  • Butt Kicks
  • Push Up
  • Plank Shoulder Taps
  • Russian Twists
  • L-Sit/V-Sit

Then...

  • Dead Bug (1 Min.)

Strength (3RM):

  • Deadlift
    *Add 5# From Last Week's 3RM *
  • Strict Pull Ups (3 x 5)
    *Pause at Top for 4 sec. if all reps can be completed *

Met-Con (3 Rounds):

  • 200m Run
  • 10 DB Floor Press
  • 15 Hollow Rock/V-Up

Mobility (NFT):

  • Foam Roll
  • Smash Hamstrings on Bar