SESSION 1: GYM
SAM Shoulder Mobility Drill
10 Inverted row or DB row
- Bench and Row: warm up from empty bar to working weight. Superset if possible.
- Put on belt (at least for row). 1 all out set of each bench and row
- Take about 20% off the bar, 1 more all out set of each.
10 Minutes AMRAP:
10 Push Press OR Dip
10 Chinup (or lat pull down if you can't do chins yet)
SESSION 2: POOL:
25m Combat Swimmer Stroke
25m Kick with hands extended in "superman" position
With swim paddles:
100m Freestyle with paddles
90 seconds rest