Warm-Up: 3x
10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings


  1. Military Press & Weighted Chins: warm up from empty bar to working weight.  
  2. One all-out set of each.
  3. Beginning at half of the reps of your "all out" sets, pyramid down.*
  4. Back Squat: warm up from half of your working weight.
  5. One all out set.  Wear a belt.
  6. GRIND: 5 rounds (20 Minutes)
    1 Minute Goblet Squat with DB or KB
    1 Minute Pushups- no rest position!
    1 Minute Chin-ups- no dismounting bar!
    1 Minute flutterkicks
Posted on December 28, 2014 .