1. 100 single unders
  2. 3x:
    10 Pushup
    10 Row with light barbell
    10 Lunging dislocates


  1. 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+.  
  2. 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.  
  3. GRIND:
    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.  

Posted on April 3, 2017 .