HAM Hip Mobility Drill
3rd World Squat Stretch
20 KB Swings


  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 20-25% off the bar.  3 sets of 5, resting one minute between sets.
  4. GRIND:
    9 Rounds:
    800m Run
    20 KB Swings
    20 KB Lunges
Posted on September 7, 2014 .