9.18.15

Warm-Up 3x
10 Empty Bar Press
10 SAM Shoulder Mobility Drill
_______________

  1. Bench Press: Warm up to working weight
  2. Volume Mode Users: 5x10, with equal reps chin-ups between
    Strength Mode Users: 5x3, with equal reps weighted chins between
  3. 6x
    30 Seconds Pushups
    30 Seconds Rest
  4. 6x
    3 reps of 4-5 Second Negative Pull-ups
  5. 25 Minute Freestyle Swim
    THEN 3.5 Mile Run
Posted on September 13, 2015 .