10 Dislocating Lunges
10 Empty Bar Press
- Military Press and Weighted Chins: Warm up from empty bar to working weight. Between sets do 5 strict DB rows per arm, doing more weight each set.
- Military Press and Weighted Chins: Put on a belt. Do one all out set.
- GRIND: 5x:
10 Weighted Pushups*
10 Heavy DB Rows Per Arm**
10 Ab wheel rollouts or barbell rollouts
*Weighted Pushups- put a plate on your back.
**DB Rows- these should be as heavy as possible with decent form.