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

  1. Military Press- warm up to working weight.  10-15 pull-ups any grip between sets.  
  2. Military press- put on a belt and do one all out set.  Drop some weight (20-25%) and do another.  Repeat once more.
  3. 20-15-10:
    Weighted Pushups OR Heavy DB Bench
    DB Row Each arm*
    Weighted Sit-Ups**

*DB Row- this should be excruciating to finish, with semi-decent form.
**Weighted situps- a setup while holding a plate overhead.    

Posted on March 8, 2015 .