10 Dislocating Lunges
10 Empty Bar Press
- Military Press: Warm up from empty bar to working weight. Between sets do 5 strict DB rows per arm, doing more weight each set.
- Military Press: Put on a belt. Do one all out set.
- Take a little weight off, do another all out set. Then again, then again gradually down to an empty bar.
- Kroc Row- with a heavy DB do one all out, exhaustive set per arm. You're aiming for 20+ reps, and you should go until your grip fails or you just can't get any more. Then grab a lighter bell and repeat. Then once more.
- GRIND: 5x:
10 Pull-Ups OR Lat pulldowns*
10 Hanging Leg Levers OR GHD Situps
*Lat pulldowns are completely acceptible- your upper back may be jello after the Kroc rows. If you do the pulldowns, just do as heavy as you can to still get the reps.