"The Double Overhand"

Warm Up (NFT):

  • 10 Jumping Jacks
  • 10 Push Ups
  • 10 Flap Jacks
  • 10 Spiderman
  • 10 Air Squat
  • 10 Frog Jumps
  • 10 Sit Ups

Then...

3 x 10:

  • Single Leg RDL w/DBs (5/5)
  • Single Leg Glute Bridge (5/5)
    * Hold top of bridge for 1 sec *
    * DBs in each hand for RDL *

Strength (Every 2 Min For 10 Min):

  • Deadlift (Double Overhand Grip)
    * 5 Reps @ 75% of 1RM *
    * DO NOT switch your grip *

Met-Con (EMOM For 12 Min):

  • 20 KB Swings (53/35)
  • 25 Rope Slams
  • 5 Atomic Burpees W/O Press
  • Rest
    * Figure 8 & Single Arm on Rope Slams *

Cash Out (5 Rounds):

20 sec at each move:

  • Spiderman
  • Pillar Plank w/Hip Raise
  • Side Plank Elbow Touch (R)
  • Side Plank Elbow Touch (L)
  • Superman

Mobility (NFT):

  • Frog Pose
  • Fragon
  • Adductors/Groins
  • T-Spine Work
  • Ankles/Calves/Shins
  • Cobra
  • Childs Pose
  • Foam Roll