"It Takes A Strong Back"

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Lunge
  • Mule Kick
  • Bear Crawl

Then...

  • Foam Roll (Lumbar Spine, T-Spine)
  • Smash Hamstrings on Bar

Then...

3 x 10:

  • Banded Good Mornings
  • Band Pull Apart
  • Single Leg RDL (5/5)(Body Weight)

Strength (1RM):

  • Deadlift
    * Take as much time as needed to get to your weight *
    * Focus on form *

Met-Con (21-15-9):

  • Calories on Assault Bike
  • Deadlift (50% of 1RM)
  • Box Jumps or Step Ups (24"/20")

Extra Credit (3 Rounds):

  • 5-10 Close Grip Pull Ups OR T-Bar Row
  • 10 Hollow Rocks OR 2x Hollow Hold

Mobility (NFT):

  • Smash Hamstrings on Bar
  • Fragon
  • Pigeon Pose
  • Front Fold
  • Triangle
  • Lateral Hip Opener
  • Ankles/Calves
  • Foam Roll