"Heavy Posterior Work"

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Kick Outs
  • Mule Kick
  • Quick Feet

3 x 10:

  • Banded Good Mornings
  • Banded Lateral Walk
    * Use the same band *

Strength (3 x 5 @ 80%):

  • Sumo Deadlift
    * Use as many sets as needed to work up to 80% *
    * Use the weight you did from last week *
    * Don't know your 5RM, find one *

Met-Con (Every 4 Minutes For 12 Minutes):

  • 400m Run
  • 10 TTB/K2E/Knee Raise/2x In N Outs
  • 10 Med Ball Sit Ups (20/14)
  • Ring Plank (20-30 sec)

Cash Out (Complete):

  • 30 Bird Dogs (15/15)

Mobility (NFT):

  • Front Fold
  • Triangle
  • Lizard Pose
  • Pigeon Pose
  • Frog Pose
  • Ankles/Calves
  • Foam Roll