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


  1. Military Press & Chin-Ups- warm up from about 50% working weight to working weight.  For chin-ups, if you are doing weighted, warm up to those in small sets.  If bodyweight only, do sets of 10 between military press warmup sets.
  2. Do one all out set of each.  Wear a belt for military press. 
  3. Take your reps, cut them in half.  Pyramid. down.*
  4. Back 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 back squat.  
  7. Grind: 
    100 Burpees into pull-ups.  Do pushups at the bottom of each rep.  
Posted on January 4, 2015 .