10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings
- Bench Press & Pendlay Row: warm up from empty bar to working weight.
- One all-out set of each.
- Beginning at half of the reps of your "all out" sets, pyramid down.*
- Front Squat:warm up from half of your working weight.
- One all out set. Belt optional.
- Front squat- cut your "all out" reps in half, and pyramid down. Between all sets do a "work zone" set of pull-ups any grip.
- GRIND: Do both of the following:
400m Sprint OR 1 minute sled push/pull
"Work Zone" Chinups
B. POOL- 6x
25m Underwater Swim
1 minute rest between sets.