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


  1. Deadlift: Warm up to your working weight
  2. 3 sets of 3 at working weight
  3. Military Press: Warm up to working weight.  Between all sets, do 3 negative chin-ups, going as absolutely slowly down as you can.
  4. Put that belt back on.  3 sets of 3 at working weight.
  5. Grind:
    10 Minute AMRAP
    1x 50 yard farmer carry with load at least your bodyweight
    1x 50 yard double waiter walk with 2 KB's or DB's
    1x 1 Minute Plank
Posted on July 5, 2015 .