"Repping Out"

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • Quad Pull w/ Forward Lean
  • Reverse Lunge w/ Hamstring Stretch
  • Reverse Walking RDL
  • High Knees
  • Butt Kicks
  • High Kicks
  • Lateral Shuffle
  • Backpedal

Then...

2 x 10:

  • Med Ball Good Morning
  • Glute Bridge
  • Bird Dog (10/10)
    * Hug a medicine ball *
    * Hold top for 1 sec on Bridges *

Strength (5-10 Min):

Spend some time working up to your Deadlift weight

Met-Con (3) 3 Min Rounds):

  • Calorie Assault Bike/Row (15/10)
  • 10 Deadlift (135/95)
  • Max Rep Pull Ups with time remaining
    * Scale Deadlift weight as needed *
    * Rest as needed *

Then...

  • Calorie Assault Bike/Row (15/10)
  • 10 Deadlift
  • Max Rep Push Ups with time remaining
    * Use same weight for Deadlift *
    * Rest as needed *

Then...

  • Calorie Assault Bike/Row (15/10)
  • 10 Deadlift
  • Max Rep Burpees with time remaining
    * Use same weight for Deadlift *
    * Score is total Pull Ups, Push Ups, & Burpees *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Banded Hip Flexor Stretch
  • Banded Hamstring Stretch
  • Smash Hamstrings on Bar
  • Chest Opener
  • Foam Roll