Warm-Up: 3x
SAM Shoulder Mobility Drill
10 Pushups
5 Chinups (palms in) with pause at top

  1. Military Press: Warm up from empty bar to working weight.  Between all sets do one set of pull-ups any grip, including the working sets.  
  2. Do one all-out set at working weight
  3. Take about 20-25% off.  Do one more all out set.
  4. 5x:
    10 Upright Rows Wide Grip
    10 DB military press
    10 Weighted Situps
    20 4-count Flutterkicks
  5. 10x
    20 Seconds Jump Rope- sprint pace
    40 Seconds Rest
Posted on December 27, 2015 .