Warm-Up: 3x
HUG Hip Mobility Drill
SAM Shoulder Mobility Drill
10 KB Clean & Press each arm


  1. Squat: warm up from empty bar to working weight.
  2. Put on a belt.  One set at working weight.
  3. Romanian Deadlift: 5x5*
  4. 3 Rounds:
    Max Bench press @ 60% of your working weight
    Max Pendlay Row @ 60% of your working weight*
    Max Hanging Leg Levers

*When you can't get the bar to touch your upper abdomen/low sternum anymore, you're done.

Posted on December 5, 2014 .