12.29.14

Warm-Up: 3x
HAM Hip Mobility Drill
20 KB Swings
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  1. Bench Press & Pendlay Row: start at about 50% of working weight and warm up to working weight.
  2. Do one all out set at working weight for both bench and row.  Wear a belt for row.
  3. Cut your all out sets in half and pyramid down.*
  4. Front squat- warm up to working weight.
  5. One all out set at working weight.  Belt optional.  
  6. Repeat step 3 for your front squat.  Between all sets, do 10 ab wheel rollouts.
  7. Grind: 10 Minutes AMRAP
    20 KB Snatch (10 per hand)
    10 Dips OR 20 Pushups
    10 Chinups
Posted on December 28, 2014 .