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


  1. Bench Press & Pendlay Row: 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. Front Squat:warm up from half of your working weight.
  5. One all out set.  Belt optional.  
  6. Front squat- cut your "all out" reps in half, and pyramid down.
  7. GRIND: 
    A. 4 Minutes:
    20 Seconds Pushups
    10 Seconds "rest" by holding pushup position
    -rest 2 minutes when done-
    B. 4 Minutes: 
    20 Seconds KB Snatch
    10 Seconds Rest
    -rest 2 minutes when done-
    C. 5 Minutes Run- how far do you get?
Posted on January 4, 2015 .