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


  1. Bench Press & Weighted Chins: warm up from empty bar to working weight.  For weighted chins you may warm up with a couple of low-rep sets at bodyweight.
  2. One all-out set of each.  
  3. Beginning at half of the reps of your "all out" sets, pyramid down.*
  4. Squat: warm up to about 75-80% of your working weight.  5 sets of 5.
  5. GRIND:
    PART 1: 
    10 Minute EMOM
    40m Heavy Sled Push*
    PART 2:
    1000m Hypoxic Pyramid

*The sled push is progressed by weight.  If you can do all 10 rounds of the 40m push on a one minute interval, it's time to add more weight.

Posted on December 5, 2014 .