11.17.15

Warm-Up: 3x
10 Shoulder Dislocates
10 Empty bar press
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Take your previous numbers.  If you were in strength mode, cut 30% off.  If you were in volume mode, take just 10% off.  

  1. Military Press: Warm up to working weight.
  2. Put on a belt.  Do ONE all out set at working weight.
  3. Take 20-25% off, do another all out set.  Continue until you're using an empty bar.
  4. GRIND
    20-15-10
    Bodyweight Dips
    Chin-ups (Palms In)
    Hanging Leg Raise OR GHD Situps
  5. 2.5 Mile Run
Posted on November 15, 2015 .