10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings
- 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.
- One all-out set of each.
- Beginning at half of the reps of your "all out" sets, pyramid down.*
- Squat: warm up to about 75-80% of your working weight. 5 sets of 5.
10 Minute EMOM
40m Heavy Sled Push*
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.