10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings
- Military Press and Pendlay Row: work up from 50% to working weight
- One all-out set of each.
- Beginning at half of the reps of your "all out" sets, pyramid down.**
- Squat: warm up to about 75-80% of your working weight. 5 sets of 5.
A. 100 KB Snatch for time
B. 30 Minute non-impact cardio (bike/row/elliptical/swim)
**For example, if you got 8 reps on press, you would then do 4,3,2,1. If you got 6 reps on weighted chins, you would do 3,2,1.