- 3x HUG Hip Mobility Drill
- 10x Lunge-Dislocates
- THEN 5 Rounds:
5 Front Squat
5 Push Press
- Military Press. Work up to your "working weight" (starting out that's 70% of your 1rm). Warm up with sets of 5 till you're there. Then you will do one all-out set for reps. You should get at LEAST 5 reps, but you're aiming for 10 or more. If you get 10 or more, you're ready to increase weight by 5 lbs NEXT TIME. Whatever score you get, WRITE IT DOWN! Then give yourself two minutes, and do a "reverse ladder" starting at half of your all out set. So for example, you get 8 reps at 100 lbs. You will do a reverse ladder of 4-3-2-1 at 100 lbs, resting just as much as you need between sets.
- Pull-ups. IF you scored high enough on your pull-ups test (12 reps or more), you will do the same basic format with weight. If you're just starting out, use a 5 lbs dumbbell. It's better to start small. Do an all out set, then do a reverse ladder from half of your all out set.
- Deadlift- same as military press. Warm up to 70% of your 1rm. Once you're there, put on a belt. Then, one single all-out set. Have a partner watch you and stop you when your form starts to deteriorate. Again, once you're done, wait a couple minutes, then do a reverse ladder from about half of your all-out set.