"Find A Heavy Deadlift"

Warm Up (NFT):

  • 400m Jog
  • Foam Roll
  • Hip Swings (10/10)

Then...

3 x 10 (NFT):

  • Banded Good Mornings
  • Banded Lateral Walk
    * Use the same band for both moves *

Strength (1,1,1,1,1):

  • Deadlift
    * In 5-10 sets work up to a heavy one *
    * Not necessarily a 1RM *

Met-Con (Continous Running Clock):

0:00-3:00 (Perform 3 Rounds)

  • 3 Pull Ups
  • 6 Push Ups
  • 9 Air Squats

3:01-6:00 (Perform 3 Rounds)

  • 4 Pull Ups
  • 8 Push Ups
  • 12 Air Squats

6:01-9:00 (Perform 3 Rounds)

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

9:01-12:00 (Perform 3 Rounds)

  • 6 Pull Ups
  • 12 Push Ups
  • 18 Air Squats
    * Continue as long as possible until you cannot finish 3 rounds in 3 minutes *
    * Every 3 minutes, add 1 Pull Up, 2 Push Ups, 3 Air Squats *

Mobility (NFT):

  • Chest Opener
  • Couch Stretch
  • Adductors/Groins
  • Ankles/Calves
  • Foam Roll