"Heavy Deads"

Warm Up (2 Rounds):

30 Reps Each Of:

  • Jump Rope
  • Speed Skaters (15/15)
  • Plank Shoulder Tap (15/15)
  • Lateral Leg Raise (15/15)

Then...

3 x 10:

  • Banded Good Morning
  • Glute Activation Knee Raise
  • V-Up

Strength (5RM):

  • Deadlift
    * In 6 or fewer sets find your 5RM *

Met-Con (EMOM For 15 Minutes):

  • Minute 1:  20 Med Ball Sit-Ups
  • Minute 2:  10-15 DB Push Press
  • Minute 3:  150-200m Row OR Run
    * Make sure you don't spend too much time on a move *

Mobility (NFT):

  • Hamstrings
  • Adductors/Groins
  • Ankles/Calves
  • Cobra
  • Banded Shoulder Distraction
  • Foam Roll