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

  1. Bench Press & Pendlay Row: Warm up to working weight
  2. Bench Press- one all out set at working weight.  Take about 20-25% off, do one more all out set.
  3. Pendlay row- repeat step 2 for row.  
  4. Grind:
    A. 5x for time:
    10 Dips OR Heavy Push Press with negatives*
    10 Chin-ups- mixed grip**
    10 Windshield Wipers***
    B. 6x:
    100m Freestyle Swim with Fins
    30 Seconds Rest

    *Push press with negative- use hip drive to drive the bar up.  Lower it slowly.  Weight should be about 15-20% MORE than your military press working weight.  
    **Mixed Grip Chinups- One hand facing in, one hand out.  AKA "commando grip pull-ups"
    *** Windshield wipers- lay on floor with hands out to your sides.  Keep your legs straight and up.  Lower them to your left.  Pick them back up to straight.  Lower them to your right.  
Posted on March 8, 2015 .