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. Back Squat: warm up from half of your working weight.
  5. One all out set.  Wear a belt.
  6. GRIND:
    50 Renegade Man-Makers with 2 DB's.
Posted on January 4, 2015 .