10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings
- Bench Press & Weighted Chins: warm up from empty bar to working weight. *
- One all-out set of each at working weight.
- Beginning at half of the reps of your "all out" sets, pyramid down.**
- Squat: warm up to about 75-80% of your working weight. 5 sets of 5.
- GRIND: 8x:
20 Seconds KB Swings
10 Seconds Rest
*Weighted Chins- these are for people who can do 12 or more bodyweight chins. If not, stick to lat pulldowns to the sternum.
**For example, if you got 8 reps on row, you would then do 4,3,2,1. If you got 6 reps on military press, you would do 3,2,1.