"DB Complex"

filthy fifty 1.jpg

Warm Up (NFT):

Foam Roll:

  • T-Spine
  • Lats
  • Glutes
  • Lumbar Spine
  • Hamstrings

Then...

2 Rounds (Down & Back):

  • Jog
  • High Knees
  • Butt Kicks
  • Lateral Shuffle

Then...

Half Tabata (4 Rounds):

  • Rope Slams (20 sec)
  • Rest (10 sec)

Then...

3 x 10 (Each Move):

  • Glute Bridges
  • Seal Walk
  • Barbell Sit Up

Met-Con (3 Rounds):

  • 500m Row
  • 7 DB Deadlift + 7 DB Hang Power Clean + 7 DB Shoulder 2 Overhead
  • 20 second Hollow Position Hold
    * Rest 1 minute between rounds *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Downward Dog
  • Lizard Pose
  • Foam Roll