"5RM Back Squat"

Warm Up (Down & Back):

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

Then...

3 Rounds (NFT):

  • 15 Banded Good Mornings
  • 2 Reverse Wall Walks
  • Paleo Chair (30 sec)
    * Hold 2nd Wall Walk for 10 sec *

Strength (5RM):

  • Back Squat
    * Every 2 min do a set *
    * Work up to the weight *

Met-Con (21-15-9):

  • Calorie Assault Bike
  • TTB/Tuck Ups
  • Ball Slam (30/20)
  • Push Up

Mobility (NFT):

  • Banded Hip Distractions
  • Couch Stretch
  • Lateral Hip Opener
  • Frog Pose
  • Pigeon Pose
  • Lizard Pose
  • Dragon Pose
  • Banded Shoulder Distractions
  • Foam Roll