9.15.14

Warm-Up:
HAM Hip Mobility Drill
3rd World Squat Stretch
20 KB Swings

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  1. Deadlift: warm up from empty bar to working weight.  Use jumps of about 10%, and sets of 3-5.
  2. Deadlift: put on a belt, and do one set at working weight.  Have a spotter watch you- when you start to round, your set is done.
  3. Take 30% off the bar.  5 sets of 3, resting one minute between sets.
  4. GRIND:
    10 Rounds:
    800m Run
    20 KB Swings
    20 KB Lunges
Posted on September 14, 2014 .