"Strength Endurance"

Warm Up (NFT):

5 Reps Each Side:

• Knee Pull
• Hip Pull
• Quad Pull w/ Forward Lean
• Reverse Walking RDL
• Reverse Walking Lunge w/ Hamstring Stretch

Then...

2 Rounds:

• 10 Sumo Good Mornings (45/35)
• 5 Front Squat
• 10 Push Press
• 5 Hang Clean High Pull
  * Use the same weight for everything *

Strength (Every 2 Min For 10 Min):

• 3 Deadlift + 3 Hang Clean
  * Work up to your heaviest weight possible *

Met-Con (EMOM For 15 Min):

• Min 1:  7-10 Strict Pull Ups
• Min 2:  Max Rep Ring Rows
• Min 3:  Recovery Row
  * Score is total Ring Rows *
  * Easy pace on the rower to recover *
  * Scale Pull Ups with Band OR Heavy Lat Pull Downs *

Mobility (NFT):

• Front Fold
• Frog Pose
• Pigeon Pose
• Seated Forward Fold
• Banded Shoulder Distraction
• Foam Roll