1. 50 Single Unders, 25 single leg jumps each side with jumprope
  2. 3x:
    10 Lunging Dislocates
    10 Pushups
    10 Chin-ups


  1. Bench Press and Pendlay Row.  Warm Up to your working weight (start at about 70% 1RM).  We recommend super setting bench and row if you can.  If not, doing them separately is fine.
  2. 1 all out set of each.  No cheating, no bouncing, full range of motion.
  3. Take your all out sets- cut them in half, THEN:
  4. 5 sets at 50% of the reps of your all out sets
  5. GRIND:
  6. 4 Rounds for time:
    12 pull-ups- any grip, no kipping
    12 clean and press with KB’s or DB’s
    12 weighted setups
  7. Curls- two sets to failure.  
Posted on May 9, 2016 .