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