SESSION 1: GYM
SAM Shoulder Mobility Drill
10 Empty bar press
- Military Press- warm up from empty bar to working weight. Do max pull-ups or inverted rows between each set
- Put on a belt. Do one all out set.
- Take 20% off the bar. Do one more all out set.
Pendlay Row at about 60% of your working weight for row
SESSION 2: POOL
Warmup: 5 minute combat swimmer stroke
Workout: With swim paddles on:
100m Freestyle with paddles
90 Seconds Rest