Warm-Up: 3x
HUG Hip Mobility Drill
SAM Shoulder Mobility Drill
10 KB Clean & Press each arm


  1. Squat: warm up from empty bar to working weight.
  2. Put on a belt.  One set at working weight.
  3. Romanian Deadlift: 3x5*
  4. GRIND: 
    15 Minute AMRAP
    200m Run OR 20 Double Unders
    10 Overhead press with 2 DB's or KB's
    20 KB row each side

*RDL- progress this based on your mobility.  You should be letting the weight take a nice deep stretch out of your hamstrings/glutes.  If you can reach the floor or darn close with a flat back, you can progress.  If not, keep your current weight and focus on deepening the movement.  

Posted on December 4, 2014 .