- 100 single unders
10 Row with light barbell
10 Lunging dislocates
- Work up to a moderate weight on military press (should be about 70% of 1RM). Do one all out set- you should get a minimum of 5 reps, but aim for 10+.
- Take about 20% off your bar, then do another all out set. Between all sets even warmups), you should be doing either max chin-ups or lat-pulldowns.
A: 6 Rounds:
40 seconds Heavy Sled Push*
80 seconds recovery
B: 50 Man Makers with light DB's or KB's- try to do without stopping!
*If no access to a sled, replace with bodyweight squat at an INTENSE pace.