"Heavy Deads"

Warm Up (NFT):

Down & Back:

  • High Knees
  • Butt Kicks
  • High Kicks
  • Reverse Lunge
  • Lateral Shuffle
  • Mule Kick
  • Bear Crawl

Then...

3 x 10:

  • Tabletop Kickback with Leg Raise (10/10)
  • V-Ups

Then...

3 Rounds (NFT):

  • 5 Single Leg RDL w/KB (Light Weight)(5/5)
  • 15 Band Pull Aparts (Palms Up)

Strength (Every 2 Min For 10 Min):

  • Deadlift (2 Reps)
    * Use 85-90% of 1RM *
    * Work up to the weight before starting *

Met-Con (21-15-9):

  • SDLHP w/KB (53/35)
  • Handstand Push Up
  • Med Ball Sit-Up (20/14)
    * Scale for HSPU is 2x Seated DB Press *

Mobility (NFT):

  • Front Fold
  • Frog Pose
  • Pigeon Pose
  • Banded Shoulder Distraction
  • Lizard Pose
  • Cobra
  • Childs Pose
  • Foam Roll