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

  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 Russian Twist
  4. 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.

Posted on October 3, 2015 .