October Twelve 2009

Warm up:
3 Rounds
Mini Leg Blaster
10 Dislocates
5 Pullups

Training:
(1) 8 Rounds
3x Clean & Press (increase weight each round until 3x is hard, but doable)
5x standing broad jumps
Hip Mobility

(2) 8 Rounds
3x Dead Lift (increase weight each round until 3x is hard, but doable)
5x DB or KB Floor Press @ 50% bodyweight
3x dislocates