"A Day Full of Pulling"

Warm Up (NFT):

  • Foam Roll Back
  • Smash Hamstrings on a Bar

Then...

3 Rounds:

  • Banded Lateral Walk (D & B)
  • Hip Swings (10/10) Front 2 Back/Side 2 Side
  • 5 Ball Slam

Then...

  • 3 x 10 Good Mornings

Strength (3 x 5 @ 85% of 3RM):

  • Deadlift
    * 2 x 8 warm up sets with 65# *
    * Work up slowly in weight until you get to 85% *
    * If you don't know your 3RM, find your 3RM instead of doing 3 x 5 *

Met-Con (7 Rounds or 12 Min.):

  • 5 BW Row/Ring Row
  • 5 Box Jump
  • 10 Med Ball Sit Ups

Cash Out (NFT):

  • 100 Russian Twists
    * Over & Back counts as one. *

Mobility:

  • Foam Roll Back & Hot Spots