Warm-Up: 3x
HUG Hip Mobility Drill
SAM Shoulder Mobility Drill


  1. Bench Press & Pendlay Row: warm up from about 50% working weight to working weight.  
  2. Do one all out set of each.  Wear a belt for row.
  3. Take your reps, cut them in half.  Pyramid. down.*
  4. Front Squat.  Warm up from about 50% of working weight to working weight.
  5. One all out set.  Wear a belt.
  6. Repeat step 3 for front squat.  Do a set of bodyweight chins between all sets.  
  7. Grind: 3x:
    Max Chin-ups in 1 minute- do not dismount bar for whole minute
    Max Pushups- no rest position
    Max Weighted Situps- do not put plate down till you're done.  
Posted on January 25, 2015 .