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: 
    A. 10 Minute EMOM:
    40m Sled Push
    B. 5 Rounds:
    20 Weighted Situps
    10 ab wheel or barbell rollouts
    30 Second Side Plank Each Side

*You should not need a belt for these

Posted on December 9, 2014 .