"BB Complex"

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Warm Up (NFT):

EMOM for 9 Min:

  • 1) Calorie Row (10/8)
  • 2) 20 sec Hollow Body Hold/40 sec Pillar Plank (Elbows)
  • 3) Band Pull Aparts

Then...

3 Rounds:

  • 5 Ring Rows
  • 7 Push Ups
  • 10 Air Squats

Then...

  • Foam Roll (Low Back & Hamstrings)

Skill (2 Rounds NFT):

5 Reps of Each Move:

  • Romanian Deadlift
  • Bent Over Row
  • Front Squat
  • Press
  • Good Morning
    * Add 10 pounds from last week or go to a heavier bar *

Strength (5RM):

  • Sumo Deadlift
    * Try adding 5-10 pounds from last week *
    * Take 5-10 minutes to work up to a heavy set of 5 *

Met-Con (3 Rounds):

  • 20 Overhead Walking Lunges with Plate (45/25)
  • 20 Sit Ups with Plate (45/25)
  • 20 Russian Twist with Plate (45/25) (Over & Back is 1)
    * Rest 1 minute between rounds *

Mobility (NFT):

  • Smash Hamstrings
  • Cobra
  • Banded Shoulder Distraction