11.2.15

Warm-Up 3x
10 Empty Bar Press
10 SAM Shoulder Mobility Drill
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Take your previous numbers.  If you were in strength mode, cut 30% off.  If you were in volume mode, take just 10% off.  

  1. Squats: Warm up to working weight.
  2. Put on a belt.  Do ONE all out set at working weight.
  3. Take 20-25% off, do another all out set.  Continue until you're using an empty bar
  4. 5x
    3 Pistols Per Leg
    5 Ab Wheel Rollouts per leg- pause in extended position
  5. 6x
    1 Minute 50 yd Suicide Sprint
    1 Minute Rest
Posted on November 1, 2015 .