Warm-Up: 3x
HUG Hip Mobilty Drill
10 Dislocating Lunges

  1. Bench Press & Kroc Row: Warm up to working weight
  2. Bench Press- one all out set at working weight.  Take about 10-20% off, do one more all out set.  Repeat once more.
  3. Kroc row- with a heavy DB, do one all out set per arm- you're aiming for an absolutely terrible set of 20+.  It should leave you exhausted.
  4. Grind:
    10 Dips OR 20 Clapping Pushups
    10 Chinups OR Lat Pulldowns
    10 Weighted Situps
Posted on February 8, 2015 .