"Dat Backside"

Small group deads 2.jpg

Warm Up (NFT):

  • Foam Roll (Lumbar Spine)
  • Smash Hamstrings on Bar

Then...

  • 500m Row

Then...

4 Rounds (10 Reps Each):

  • Jumping Jacks
  • Truck Twist
  • High Knees
  • Lateral Leg Raise

Then...

3 Rounds (NFT):

  • 10 Babrell Sit Ups
  • 10 Bird Dogs (10/10)
  • 10 Superman
  • Banded Lateral Walk (Down & Back) (1/4 Squat & Band Around Feet)

Strength (4 Rounds):

  • 10 Weighted Glute Bridges
  • 10 Chainsaw (10/10)
  • 10 Tricep Extension
    * Try adding weight from last week *

Met-Con (Death by Burpee Plate Jump):

Start at the top of each minute:

  • 1 Deadlift (185/135/95/65)
  • 3 Burpee Plate Jumps
    * Add 1 Burpee Plate Jump each minute *
    * Keep going until you cannot perform reps in the minute *
    * Always do 1 Deadlift *

Mobility (NFT):

  • Cobra
  • Childs Pose
  • Hamstrings on Rack
  • Foam Roll