HAM Hip Mobility Drill
SAM Shoulder Mobility Drill

  1. Bench Press and Pendlay Row: brief warm up to about 75-80% of working weight.
  2. Do one all out set of each.  Then cut your reps in half and pyramid down.
  3. Deadlift- warm up from 50% to working weight.
  4. Put on a belt. One all-out set with good form.
  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 28, 2014 .