"Some OHS"

Warm Up (NFT):

  • Spiderman Complex (Right Side)
  • 10 Glute Bridges
  • Spiderman Complex (Left Side)
  • 10 Glute Bridges
  • Dead Bug (1 Minute)

Then...

EMOM For 10 Minutes:

  • Even Minute:  10 Overhead Squat with PVC
  • Odd Minute:  7 K2E on Bar

Skill (NFT):

Spend a few minutes working up in weight for your deadlift.  Make sure you hit plenty of warm up sets, so you can rock this workout!!

Buy In (AFAP):

  • 250m Row

Met-Con (5 Rounds For Time):

  • 5 Deadlift (205/185/135/95/65)
  • 10 Box Jump (24"/20")
  • 15 Wall Balls (20/14)

Cash Out (AFAP):

  • 250m Row

Mobility (NFT):

  • Smash Hamstrings
  • Front Fold
  • Butterfly
  • Pigeon Pose
  • Foam Roll/Smash with a Ball