"The Atomic Burpee"

Warm Up (NFT):

Foam Roll (Posterior Chain):

  • Calves
  • Hamstrings
  • Glutes
  • Lumbar Spine
  • T-Spine

Then...

  • 250m Row

Then...

3 Rounds (10 sec. each move):

  • Jog
  • High Knees
  • Butt Kicks
  • Jumping Jacks
  • Arm Circles

Then...

3 Rounds (NFT):

  • 15 Band Pull Aparts
  • Seal Walk (10 Forward/10 Backward)
  • 10 Glute Bridges

Skill (2 Rounds NFT):

5 Reps of Each Move:

  • Romanian Deadlift
  • Bent Over Row
  • Front Squat
  • Press
  • Good Morning
    * Add 5# from last week or go to a heavier bar *

Met-Con (5 Rounds):

  • 5 Deadlift (185/135/95/65)
  • 5 Atomic Burpee (20/10)
    * Scale weight up or down as needed *

Mobility (NFT):

  • Hamstrings
  • Adductors/Groins
  • Calves/Ankles
  • Foam Roll