4.28.17

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Push Press
10 Chinups

LIFT

  1. Military Press & Weighted Pull-Up: starting with empty bar (or bodyweight pull-up), warm-up to your working weights.
  2. Military Press: Put on a belt.  One all out set.  Using rest-pause method, pause 20-30 seconds, and do another all out set.  Then one more, for 3 total sets.
  3. Repeat step 2 for weighted pull up.
  4. GRIND:
    Your Choice of TWO of the following: 
    A. 1000m Swim
    B. Stationary Bike: 3 Rounds For Time:
    1 Mile Fast Pace
    20 Pushups
    20 Situps
    C. Row Machine:
    5 Rounds for time:
    500m Intense
    1 Minute Rest
Posted on April 23, 2017 .