Warm-Up: 3x
HUG Hip Mobility Drill
SAM Shoulder Mobility Drill
10 KB Clean & Press each arm


  1. Squat: warm up from about 50% to working weight.
  2. Put on a belt.  One set at working weight.
  3. Deadlift, 5x5 with a minute rest between sets, at about 75-80%
  4. GRIND: 
    A. 3x:
    Max Pushups 
    Max Chin-ups
    Max Sit-ups in 1 minute
    B. 5 rounds:
    25m underwater
    75m freestyle swim
    1 Minute rest
Posted on December 14, 2014 .