10.8.15

Warm-Up 3x
10 Empty Bar Press
10 SAM Shoulder Mobility Drill
_______________

  1. Military Press: Warm up to working weight
  2. Volume Mode Users: 5x8, with equal reps chin-ups between
    Strength Mode Users: 5x2, with equal reps weighted chins between
  3. 5x
    5 Weighted Dips
    10 Commando Grip Pull-Ups
    10 Hanging Half-Windshield Wipers (5 each side)
  4. GRIND
    A. 5x 25m Underwaters at 1:50 interval
    B. 5x
    100m Freestyle Swim at 2:10 Interval
Posted on October 3, 2015 .