Warm-Up 3x
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.  

  1. Military Press: Warm up to working weight.  Between all sets (warm up and working sets) do a set of pull-ups, any grip.
  2. 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.  
  3. 20-15-10
    Bodyweight Dips
    Chin-ups (palms in)
    Hanging Leg Raises OR GHD Situps
  4. GRIND
    A. 8x 25m Underwaters at 1:50 interval
    B. 8x
    100m Freestyle Swim at 2:10 Interval
Posted on November 15, 2015 .