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. Bench Press and Weighted Chins: brief warm up to about 75-80% of working weight.
  4. Bench Press & weighted chins: 5x5- for chins pick by feel a weight you can do the sets of 5 with.
  5. GRIND: 
    A. 10 Minute EMOM:
    4 Squat Clean
    B. 5 Rounds:
    20 Weighted Situps
    10 ab wheel or barbell rollouts
    30 Second Side Plank Each Side
Posted on December 14, 2014 .