"Two EMOMs"

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Warm Up (Complete):

  • 200m Run/Row
  • 100 Jump Rope
  • Plank (50 sec)
  • 25 Superman
  • 12 Bird Dog (12/12)

Then...

3 Rounds:

  • 10 Band Pull Aparts
  • 20 Banded Good Mornings
  • Weighted Pillar Plank (30 sec)

Strength (Finding Your Weight):

Take 5-7 sets to find your Deadlift weight

Met-Con (Complete):

EMOM For 5 Minutes:

  • 5 Deadlift (75-80% of 1RM)
  • 5 Bar Over Burpees

Then right into....

EMOM For 5 Minutes:

  • Hollow Body Hold (10 sec)
  • 10 Crunches
  • 7-10 Tuck Ups

Mobility (NFT):

  • Front Fold
  • Triangle
  • Cobra
  • Childs Pose
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll