10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings
- Deadlift: warm up from an empty bar to working weight.
- Put on a belt. One all out set at working weight.
- Bench press and weighted chins or lat pulldowns: brief warm up to about 75-80% of working weight.
- Bench and Pull-downs/weighted chins: 5x5*
- GRIND: Your Choice:
1. 5 Rounds:
1 Minute Sled Push/Pull
1 Minute Rest
2. 10 Minute EMOM
10 KB Swing
10 KB Squat
*You should not need a belt for these
** For the squat clean you should find a good weight by finding a weight that you can do 5 reps at that is challenging but allows good clean form.