"D-Day"

dday.jpg
It's getting hot out there, so make sure to take breaks when you need them and drink plenty of water!!

Warm Up (NFT):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

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

Then...

3 Rounds:

  • Jump Rope (30 sec)
  • Rope Slams (20 sec)
  • Hollow Hold (10 sec)

Then...

3 Rounds (15 Reps Each):

  • Banded Good Mornings
  • Band Pull Aparts
  • Ring Rows

Then...

  • Work up to your bodyweight on Deadlift

Met-Con (7 Rounds):

  • 11 Deadlift (Bodyweight)
  • 100m Sprint
    * Rest is the walk back to the bar *

Cash Out (NFT):

21 Day Summer Shred Ab Challenge

Mobility (NFT):

  • Smash Hamstrings on Bar
  • Front Fold
  • Adductors/Groins
  • Foam Roll