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


  1. Deadlift: warm up from an empty bar to working weight.
  2. Put on a belt.  One all out set at working weight.
  3. Bench Press & Weighted Chins- warm up to 75-80% working weight.  For weighted chins, warm up to a weight you will be able to do for sets of 5.*
  4. Bench Press and Weighted Chins- 5x5.
  5. GRIND: 
    100 Double KB Front Squat for time.

*For example, if your weighted chins are at 40 lbs, you should easily be able to do 5x5 with 10 lbs.  

Posted on December 5, 2014 .