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


  1. Deadlift: warm up from an empty bar to working weight.
  2. Put on a belt.  One all out set at working weight.
  3. Military Press & Pendlay Row: brief warm up to about 75-80% of working weight.
  4. Mil. Press & Pendlay Row: 5x5*
  5. GRIND: 
    10 Minute EMOM:
    40m Sled Push

*You should not need a belt for these

Posted on December 1, 2014 .