"Heavy Deads"

Warm Up (Down & Back):

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

Then...

3 x 15:

• Rope Slams
• Banded Good Mornings
• Banded Lateral Walk
  * Use the same band for Good Mornings & Lat Walks *

Strength (5,5,3,3,1,1):

• Deadlift
  * Add weight each set *
  * Do max reps on the last set *

Met-Con (EMOM For 12 Min):

• 20 Ab Mat Sit Ups
• 10 KB Swings (70/53)
• 10 Burpees

Cash Out (100 Reps):

• Glute Bridge w/ Feet Elevated

Mobility (NFT):

• Adductors/Groins
• Hamstrings
• T-Spine Mobility
• Cobra
• Childs Pose
• Butterfly
• Seated Forward Fold
• Foam Roll