Warm-Up: 3x
10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings


  1. Military Press & Weighted Chins: warm up from empty bar to working weight.  
  2. One all-out set of each.
  3. Beginning at half of the reps of your "all out" sets, pyramid down.*
  4. Front Squat:warm up from half of your working weight.
  5. One all out set.  Belt optional.  
  6. Front squat- cut your "all out" reps in half, and pyramid down.
  7. GRIND: 
    A. 4x:
    400m Sprint OR 100m sled push/pull
    20 Pushups
    8 Chinups
    B. POOL- 4x
    25m Underwater Swim
    75m Freestyle
    1 minute rest between sets.
Posted on December 28, 2014 .