"12 Minutes"

Warm Up (4 Rounds):

  • 40 Double Unders OR 75 Regular Jump Rope
  • 15 Second Hollow Body Hold
  • 15 Band Pull Aparts
  • 10 Inch Worms

Then...

  • Glute Bridge with Knee In (3 x 10) (5/5)

Skill (10 Minutes):

Spend some time working up in weight on Deadlift.  Work up to roughly 90% of your 1RM.  It should be tough, but don't risk form and injury for more weight.

Met-Con (EMOM for 12 Min):

  • 7 Ring Push Ups
  • 5 Chest 2 Bar Pull Ups
  • 1 Deadlift @ 90% of 1RM
    * Scale push ups to regular *
    * Scale pull ups to regular *
    * All reps are done in a minute *
    * If you can't get the reps done in a minute, make sure you get 12 rounds in *

Mobility (NFT):

  • Front Fold
  • Adductor Stretch
  • Foam Roll (Glutes/Hamstrings/Hips/Low Back)