1.9.15

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

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  1. Bench Press & Pendlay Row: warm up from empty bar to working weight.  
  2. One all-out set of each.
  3. Beginning at half of the reps of your "all out" sets, pyramid down.*
  4. Back Squat:warm up from half of your working weight.
  5. One all out set.  Belt optional.  
  6. GRIND: 
    A. 5x:
    400m Sprint OR 100m sled push/pull
    20 Pushups
    "Work Zone" Chinups
    20 Flutterkicks
    B. POOL-
    5x
    100m freestyle with paddles, intense pace
    1 Minute Rest between sets
Posted on January 4, 2015 .