SESSION 1: GYM
SAM Shoulder Mobility Drill
10 DB Row
- Bench Press & Pendlay Row: warm up from empty bar to working weight, using sets of 5 and adding about 10% each set.
- Bench press: Do one all out set.
- Take about 20% off the bar. 5 sets of 5 to 8 reps.
- Row: Put on a belt and repeat steps 2&3 for row.
50 burpees-into-chinups for time.
SESSION 2: SWIM
- Warm-Up: 300m Easy pace freestyle
100m Freestyle with paddles
60 Seconds Rest
- Cooldown with 5x 25m Underwaters on 1:50 mark