10 Empty Bar Press
10 SAM Shoulder Mobility Drill
- Military Press: Warm up to working weight.
- Volume Mode Users: 5x8, with equal reps chin-ups between
Strength Mode Users: 5x2, with equal reps weighted chins between
- 5 Rounds:
5 Weighted Dips OR 5 Weighted Pushups
Max Wide Grip Pull-ups @ bodyweight
10 Russian Twist
- 3 Rounds:
10 Wide Grip Upright Row*
10 Close-Grip Pullups
*Wide grip is meant to improve shoulder safety. If these cause you any pain, stop and switch to side lat raises.