HUG Hip Mobility Drill
SAM Shoulder Mobility Drill
20 KB Swings
- OHS- warm up to an "easy" 2RM
- Put on a belt, and do 1 all out set at about 70% of that 2RM.
- Bench Press & Pendlay Row: 5 sets of 5 at about 75-80% of your working weights. Do one max set of pull-ups between sets.
- 5 Rounds:
10 Accelerating Front Squat*
5-10 Glute-Ham Raise OR Hamstring Sit-Up
1 Minute Plank
*Accelerating front squat: explode up into a calf raise, almost a jump.