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.*
- Back Squat:warm up from half of your working weight. Between all warm-up sets, do a "work zone" set of pull-ups, any grip.
- One all out set. Wear a belt. .
- GRIND: Do both of the following:
400m Sprint OR 100m sled push/pull
"Work Zone" Chinups
20 Pushups at side of pool