November 30, 2013
      The Advanced Warm-up is meant to serve as a basic warm-up prior to commencing a workout. It or parts of it, can be used alone or as part of a larger or more focused warm-up. It consists of:

      With a barbell go through-
      8 Bent Over Rows
      8 Deadlifts
      8 Jump Shrugs
      8 Hang Power Clean
      8 Front Squats
      8 Push Press
      10 Tea cups, forward and back with each arm
      10 Diver Bomber Push-ups
      10 Hip Rotations
      10 Monster Hips, each leg and in each direction

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