"Single Leg RDL"

Warm Up (NFT):

  • Foam Roll (T-Spine, Lumbar Spine, Hamstrings)

Then...

3 Rounds (NFT):

  • 250m Row
  • 15 Band Pull Aparts (Behind Head)
  • 20 second Pillar Plank (Elbows)

Then...

3 Rounds (NFT):

  • 10 Single Leg Glute Bridge (5/5)
  • Max Rep Strict Pull Ups (Scale to 5x Banded Pull Ups)
  • 10 Single Leg RDL (5/5)
    * Do body weight or add a KB for RDL *

Strength (5RM):

  • Deadlift
    * In 6 or fewer sets, find a heavy set of 5 *
    * Drop from the top every rep *
    * Don't get crazy, we haven't pulled heavy in awhile *

Met-Con (Every 2 Min For 20 Min OR 10 Rounds):

  • 20 KB Swing (53/35)
  • 10 Box Jump/Step Up (24/20)
  • 5 Atomic Sit Up
    * Scale to 10 Sit Ups w/ Plate for Atomic Sit Ups *

Mobility (NFT):

  • Hamstrings
  • Pigeon Pose
  • Adductors/Groins
  • Foam Roll