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. 3x
    Max bodyweight dips
    Max chinups (palms in)
    Max plank (for time)
  4. GRIND
    A. 8x 25m Underwaters at 1:50 interval
    B. 8x
    100m Freestyle Swim at 2:10 Interval
Posted on December 6, 2015 .