"Work That Back Side"

sumo deadlift.jpg

Warm Up (NFT):

  • 400m Jog
  • 100 Jump Rope
  • Foam Roll (as needed)

3 Rounds (NFT):

  • 15 Banded Good Mornings
  • Handstand Hold (20 sec)
  • Single Arm Front Rack KB Carry (40m)

Strength (5RM):

  • Deadlift OR Sumo Deadlift
    * In 5 or fewer sets, work up to a heavy set of 5 *

Then...

3 Sets:

  • Max Rep Strict Pull Ups
    * Rest as needed between sets *
    * Scale as needed *

Met-Con (Complete):

Choose One (Depending on strength level):

  • A:  150 Push Ups
  • B:  100 Push Ups
  • C:  75 Push Ups
    * One-way prowler push & 10 Rope Slams every time you break *
    * Resting at bottom is considered a break *
    * First set should be between 20-30 reps *
    * Do the push-up for you *

Cash Out (3 x 10):

  • KB Side Oblique Bends (10/10)

Mobility (NFT):

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