5.27.16

Warm-Up:

  1. 30 Double Unders
  2. 3x:
    SAM Shoulder Mobility Drill
    10 Clapping Pushups
    10 Lunging Dislocates

LIFT:

  1. Bench and Row: warm up from an empty bar to your working weights
  2. 1 all out set of each at working weights
  3. Take about 20% off the bar- do one more all out set of each.
  4. GRIND:
    1. 20-15-10
    Push Press
    Pull-ups/Chin-ups- any grip
    4 Count Flutterkicks
    -REST 5 MINUTES AFTER-
    2. 1 Hour Ruck, 50 lbs load- conversational pace
Posted on May 22, 2016 .