SESSION 1: GYM
SAM Shoulder Mobility Drill
10 Push Press
- Military Press & Weighted Pull-Up: starting with empty bar (or bodyweight pull-up), warm-up to your working weights.
- Military Press: Put on a belt. One all out set. Using rest-pause method, pause 20-30 seconds, and do another all out set. Then one more, for 3 total sets.
- Repeat step 2 for weighted pull up.
Leg Raise OR Ankles-to-bar
SESSION 2: POOL
Warm-up: 200m combat swimmer stroke
Workout: 8 Rounds with paddles
100m Freestyle with paddles
90 Seconds Rest