7.24.15

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

______________

  1. 3x
    1 Minute Pull-ups, any grip but no dismounting bar!*
    1 Minute Rest
  2. 3x
    1 Minute Military Press, no setting weight down
    1 Minute rest
  3. 8x (4 Minutes)
    20 Seconds KB Overhead Swing
    10 Seconds Rest
  4. 3x
    1 Minute Dips- no dismount, rest in top lockout
    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 18, 2015 .