1. 50 Single Unders, 25 single leg jumps each side with jumprope
  2. 3x:
    10 Lunging Dislocates
    10 Pushups
    10 Chin-ups


  1. Bench Press and Pendlay Row.  Warm Up to your working weight (start at about 70% 1RM).  We recommend super setting bench and row if you can.  If not, doing them separately is fine.
  2. 1 all out set of each.  No cheating, no bouncing, full range of motion.
  3. Take your all out sets- cut them in half and do a reverse ladder down to one rep each.
  4. GRIND:
    A. 4 Rounds for time:
    12 Pullups- any grip, but no kipping
    12 Clean and Press with 2 DB's or 2 KB's
    12 Weighted Situps
    B. 20-15-10:
    Clapping Pushup
    10 Suicide Sprint 50ft*

*Suicide Sprint: 10 lengths

Posted on March 18, 2014 .