Warm-Up: 3x
SAM Shoulder Mobility Drill
10 Empty Bar Press


  1. Military Press- starting with empty bar press, work up to working weight in sets of 5, adding about ten percent per set.  In between, do 10 chin-ups or lat pull-downs.
  2. Put on a belt.  One all out set at working weight.
  3. Take 20% off the bar.  5 sets of 5-8, and do 10 chin-ups or lat-pulldowns between.
  4. GRIND: 
    A. 20-15-10 (5 Minute time limit)
    DB Bench Press @ about half of your working bench 
    DB Row each arm
    Lying Leg Levers
    B. 20 Minutes cardio- run, hike with ruck, elliptical, bike or swim.  
Posted on September 30, 2014 .