"Lace Up Your Deadlift Shoes"

Mr. Rogers.jpg

Warm Up (NFT):

  • 200m Jog

Then...

1 Round (Down & Back):

  • Lunge
  • Reverse Lunge
  • Side Lunge
  • High Kick
  • Mule Kick
  • High Knees
  • Butt Kicks

Then...

3 Rounds (NFT):

  • 10 Banded Good Mornings
  • 10 Inch Worm w/ Push Up

Strength (5 Rounds):

  • Deadlift (5 Reps)
    * Within 5 sets, work up to a heavy set of 5 *
    * This is not a 5RM, just a heavy set of 5 *

Met-Con (10 Rounds):

  • 2 Handstand Push Ups
  • 4 Deadlift (135/95/65)
  • 8 Pull Ups
  • 30 Jump Rope
    * Scale for HSPU is 2x Seated DB Strict Press * 
    * 15 Minute time cap *

Mobility (NFT):

  • Hamstrings
  • Adductors/Groins
  • Banded Shoulder Distraction
  • Frog Pose
  • Foam Roll