""Do It Every 30"

sumo deadlift.jpg

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Lunges
  • Lateral Shuffle
  • Mule Kick

Then...

3 x 10:

  • Banded Good Mornings
  • Band Pull Aparts
  • Body Weight RDL (5/5)

Strength (Max Reps @ 85% of 1RM):

  • Deadlift
    * Working up to the weight *
    * 5 Reps @ 65% *
    * 5 Reps @ 75% *
    * Keep good form on the max rep set *

Met-Con (8 Rounds):

Every 30 sec Complete:

  • 5 Wall Squats
  • 5 Burpees
  • 5 Hollow Rocks OR 15 sec Hold
  • 5 Calorie Bike OR Row
  • 5 Push Press (45/35)
    * Each move is 30 sec *

Cash Out (Complete):

  • 100 Scissor Kicks (ABS)

Mobility (NFT):

  • Front Fold
  • Triangle
  • Fragon
  • Couch Stretch
  • Banded Hip Distraction
  • Banded Shoulder Distraction
  • Cobra
  • Childs Pose