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

  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. 20-20-20
    Push Press
    Burpees-into-pullups (pushup at bottom of each rep)
    1 Minute Plank between rounds
  4. GRIND
    A. 7x 25m Underwaters at 1:50 interval
    B. 7x
    100m Freestyle Swim at 2:10 Interval
Posted on November 29, 2015 .