"Pick It Up"
Warm Up (NFT):
- Foam Roll (Back & Hamstrings)
Then...
2 Rounds (NFT):
- 50 Jump Rope
- 25 Rope Slams
- 12 Glute Bridges
- 6 Ring Row
Strength (1,1,1,1,1):
- Deadlift
* Use 85-90% of your 1RM *
* Use as many sets as needed to work up to your weight *
* Rest as needed between sets *
Met-Con (EMOM For 20 Min):
- 5 RDL + 5 Hang Clean (75/55)
- 15 Jackknives/V-Ups/Sit Ups
- 10 SDLHP (75/55)
- 20 Walking Lunges
- Bird Dog (45 sec)
Mobility (NFT):
- Adductors/Groins
- Ankles/Calves/Shins
- Frog Pose
- Pigeon Pose
- Lizard Pose
- Foam Roll
Express
Warm Up (2 Rounds):
- 50 Jump Rope
- 25 Rope Slams
- 12 Glute Bridges
- 6 Ring Row
Met-Con (EMOM For 20 Min):
- 7-10 Burpees
- 15 Jackknives/V-Ups/Sit Ups
- 10 SDLHP (75/55)
- 20 Walking Lunges
- Bird Dogs (45 sec)
Mobility (NFT):
- Banded Shoulder Distraction
- Internal Shoulder Rotation
- Bilateral Shoulder Flexion
- Smash Shoulders w/ Ball
- Ankles/Calves/Shins
- Chest Opener
- Couch Stretch
- Banded Hip Distraction
- Pigeon Pose
- Foam Roll