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.
- Military Press: Warm up to working weight.
- Put on a belt. Do ONE all out set at working weight.
- Take 20-25% off, do another all out set. Continue until you're using an empty bar.
Max DB press at 50-60% working weight
Max Chin-ups (palms in) in 1 minute. No dismount.
Max Flutterkicks 1 minute
- 2.75 Mile Run