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