8.7.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Barbell Bench/Row Supersets: Work up to a max of 10 on bench and row.
  2. Set a timer for 20 Minutes: As many sets as possible of 7-8 using your weights from step one, supersets of bench and row.
  3. Dips OR Floor Press: Same format as step one, time limit is 20 minutes, superset it with wide grip barbell curls, and between each set do 5 knees-to-elbows hanging from pullup bar.  
  4. 10 Minute AMRAP
    6 Dips
    13 KB Swings
    29 Hollow Rocks
  5. LATER: 90 Minutes Ruck, 60 lbs load
Posted on August 6, 2017 .