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.
- One all out set. Belt optional.
400m Sprint OR 100m sled push/pull
"Work Zone" Chinups
100m freestyle with paddles, intense pace
1 Minute Rest between sets