HAM Hip Mobility Drill
SAM Shoulder Mobility Drill

  1. Bench Press and Pendlay Row: warm up to working weight.
  2. Do one all out set of each.  Then cut your reps in half and pyramid down.* Wear a belt for row.
  3. Deadlift- warm up from 50% to working weight. Between warm-up sets, do a "work zone" set of bodyweight pull-ups.  
  4. Put on a belt. One all-out set of deadlift with good form.
  5. GRIND: 
    15 Minute AMRAP
    20 Double Unders
    20 Pushups
    20 Flutterkicks (4-count)
     "Commando Grip" Pull-ups- match your "work zone" reps from earlier
Posted on January 11, 2015 .