10 double KB Push Press
10 double KB Front Squat
10 double KB swing


  1. Deadlift.  Warm up to a heavy "max" of 5 reps*
  2. Take 15 minutes.  Do as many sets of possible of 3 MilPress @ your weight from step one, and a max set of chin-ups (palms in) at bodyweight.  In between, one set of shoulder extension stretch.
  3. Front Squat: work up to a 7rm.  
  4. 10 Minutes
    8 Dips
    19 KB Swings
    19 Toes-to-bar OR Knees-to-elbows

*Max of 5- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.


Posted on September 12, 2017 .