10 Dislocating Lunges
8-10 Chinups
10 Empty Bar Press

  1. 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.
  2. Military Press and Weighted Chins: Put on a belt.  Do one all out set.
  3. 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.  

Posted on March 8, 2015 .