"20 Burpees/100 Rope Slams"

Warm Up (NFT):

Foam Roll:

  • T-Spine
  • Hamstrings
  • Quads

Then...

  • Dynamic Stretch Circuit

Then...

  • Row 500m

Then...

3 Rounds (10 Reps of each):

  • Glute Bridge
  • Bird Dog (5/5)
  • Superman

Skill (NFT):

Work up in weight on Deadlift.  You can do a traditional set up or a sumo set up, the choice is yours.  Work up to a heavy set of 4.

Met-Con (6 Rounds):

Every 2 minutes complete:

  • Deadlift (4 Reps)
  • Lateral Bar Over (8 Reps) (Hop or step)
  • Prowler OR Plate Push (Down & Back)

Cash Out (20 Rounds):

  • 1 Burpee
  • 5 Rope Slams

Mobility (NFT):

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