10.19.15

Warm-Up 3x
10 Empty Bar Press
10 SAM Shoulder Mobility Drill
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  1. Military Press: Warm up to working weight.
  2. Volume Mode Users: 5x8, with equal reps chin-ups between
    Strength Mode Users: 5x2, with equal reps weighted chins between
  3. 5 Rounds:
    5 Weighted Dips OR 5 Weighted Pushups
    Max Wide Grip Pull-ups @ bodyweight
    10 Ab Wheel or Barbell Rollout
  4. 20-15-10
    Burpees-into-pullups (no pushup at bottom)
    Pushups on DB's
    DB Renegade Row
     
Posted on October 18, 2015 .