7.17.15

Warm-Up: 3x
HAM Hip Mobility Drill
SAM Shoulder Mobility Drill
10 KB Overhead Swings

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  1. 3x
    1 Minute Inverted row, no letting go!
    1 Minute Rest
  2. 3x
    1 Minute Bench Press @ about 60% working weight, no setting weight down
    1 Minute rest
  3. 8x (4 Minutes)
    20 Seconds Squat @ about 60% working weight
    10 Seconds Rest
  4. 3x
    1 Minute Pushups- no rest position
    1 Minute Rest
  5. 3x 
    1 Minute Pull-ups, any grip but no dismounting bar!*
    1 Minute Rest

*You can change grips, for example from straight to mixed, to underhand, however, but no getting down.  Keep your shoulders pulled in tight, don't let them "dislocate"

Posted on July 12, 2015 .