Warm-Up: 3x
HUG Hip Mobilty Drill
10 Dislocating Lunges

  1. Bench Press & Kroc Row: Warm up to working weight
  2. Bench Press- one all out set at working weight.  Take about 10-20% off, do one more all out set.  Repeat once more.
  3. Kroc row- with a heavy DB, do one all out set per arm- you're aiming for an absolutely terrible set of 20+.  It should leave you exhausted.
  4. Rest 5 Minutes.
  5. Grind:  Do each event for time, and rest 2 minutes after each event.  
    A. 50 Pullups for time, any grip
    B. 50 Bench press for time @ 80% working weight
    C. 50 Ankles-to-bar for time.  
  6. 6x
    25m Underwater
    75m Swim
    1 Minute Rest
Posted on February 8, 2015 .