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