Warm-up Drills
Mobility
Dynamic
”M.E. Front Squat”
Warm-up with the percentage based sets/reps listed below(using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Front Squat 1-1-1-1-1
”Mah Deux”
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB Swings (Heavy)
10 x Ring Dips
20 x Slamball/Hammer Strikes
Notes: All sets of KB Swings must be completed Unbroken in order to proceed to the Ring Dips.