10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings
- Bench Press & Weighted Chins: warm up from empty bar to working weight. For weighted chins you may warm up with a couple of low-rep sets at bodyweight.
- One all-out set of each.
- Beginning at half of the reps of your "all out" sets, pyramid down.*
- Squat: warm up to about 75-80% of your working weight. 5 sets of 5. OR FRONT SQUAT**
B.10 Minute EMOM
40m Heavy Sled Push
*For example, if you got 8 reps on bench, you would then do 4,3,2,1. If you got 6 reps on weighted chins, you would do 3,2,1.
**FRONT SQUAT- FS is a secondary lift, but if you are going to use it on this day, develop a new "working weight" for FS as it's own lift. That is, work up to a weight you can handle between 5-10 reps, and proceed like any of our lifts.