"Deadlifts & Wall Balls

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • Toe Touch
  • Lateral Walk
  • Lunge
  • Tip Toe Walk
  • High Kick
  • High Knees
  • Butt Kicks

Then...

  • Foam Roll (T-Spine/Lumbar Spine)
  • Smash Hamstrings on Bar

Then...

3 Rounds (NFT):

  • 15 Banded Good Mornings
  • 20 Band Pull Aparts (10/10)

Skill/Strength (5-10 Minutes):

Work up to the Deadlift weight you'll use in the workout.

Met-Con (EMOM For 10 Min):

  • 5 Deadlift (275/225/185/135)
  • 15 Wall Balls (20/14)

Cash Out (4 Rounds):

  • 10 In N Outs
  • 10 In N Outs (Right Side)
  • 10 In N Outs (Left Side)
  • 10 Cross Body Toe Touch
  • 10 Bicycle
    * Rest as needed *

Mobility (NFT):

  • Seated Front Fold
  • Triangle
  • Dragon Pose
  • Lizard Pose
  • Pigeon Pose
  • Couch Stretch
  • Banded Shoulder Distraction
  • Cobra
  • Childs Pose
  • Foam Roll