"Running Clock"

Warm Up (NFT):

1 Rounds (5 reps each side):

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • High Kicks

Then...

  • Work on T-Spine & Shoulder Mobility

Then...

3 x 10:

  • Weighted Glute Bridges
    * Back is on a bench *

Strength (With a Running Clock):

EMOM for 10 minutes:

  • 0:00-5:00:  SDLHP x 2
  • 5:00-10:00:  Sumo Deadlift x 2
    * Find a heavy set of 2 for your lifts *
    * Work up in weight as you go along *

Met-Con (4 Rounds NFT):

  • 200m Run
  • 6 Super Burpees (Without Press)
  • 10 Evil Wheels
  • 12 Ring Rows
    * Sub Push Up into Downward Dog for Evil Wheels *

Mobility (NFT):

  • Hamstrings
  • Adductors/Groins
  • Lateral Hip Opener
  • Cobra
  • Foam Roll