Warm-Up: 3x
10 Shoulder Dislocates
10 Empty bar press
NOTE: Do a set of max reps pull-ups, any grip, between all sets of presses, including warm up sets.

  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
    Max DB press at 50-60% working weight
    Max Chin-ups (palms in) in 1 minute.  No dismount.
    Max Flutterkicks 1 minute
  5. 2.75 Mile Run
Posted on December 13, 2015 .