10 Empty Bar Press
10 SAM Shoulder Mobility Drill
Take your previous numbers. If you were in strength mode, cut 30% off. If you were in volume mode, take just 10% off.
- Military Press: Warm up to working weight. Between all sets (warm up and working sets) do a set of pull-ups, any grip.
- Put on a belt. Do ONE all out set at working weight. Take some weight off. Do another set. Continue until you're using an empty bar.
10 Bodyweight Dips
10 Commando Grip Pull-Ups
10 Hanging Half-Windshield Wipers (5 each side)
A. 6x 25m Underwaters at 1:50 interval
100m Freestyle Swim at 2:10 Interval