Warm-Up 3x
10 Empty Bar Press
10 SAM Shoulder Mobility Drill

  1. Military Press: Take your 1rm from last week,  Warm up to about 70%- that's your working weight.  You will be operating in either volume or strength mode, depending on your test last week.
  2. Option 1- Volume Mode: 5x12, with equal reps chin-ups between
    Option 2- Strength Mode: 5x5, with equal reps weighted chins between
  3. 3x
    12 Lat Raises
    12 Reverse Curls
  4. 3x
    30 Seconds Front Plank
    30 Seconds Side Plank- each side
Posted on August 9, 2015 .