"Bar Over Burpees"

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Warm Up (8 Minutes):

30 sec. each with a BB:

  • 1) Good Morning
  • 2) SDLHP from Shins
  • 3) Bradford Press
  • 4) Lateral Bar Hops

Strength (3 Rounds NFT):

  • Banded Lateral Walk (Down & Back)
  • 10 Hollow Rocks or Hold Hollow Position for 20 sec.
  • 10 Superman with 2 sec pause at top

Skill (NFT):

Spend a few minutes working up in weight on deadlift.  Smash hamstrings and back if you need to.

Met-Con (21-15-9):

  • Deadlift (185/135/95)
  • Bar Over Burpees
    * Scale weight up or down as needed *
    * Red line your heart rate, keep up the intensity *

Rest as Needed

Cash Out (5 Rounds):

  • Rope Slams (20 sec)
  • Plank (20 sec)

Mobility (NFT):

  • Hamstrings
  • Foam Roll
  • Banded Hip Distraction