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

  1. Military Press & Chins- warm up to working weight.  Do a set of 10-15 chins between each set.
  2. Military press- put on a belt and do one all out set.  Drop about 20-25% and do one more all out set.
  3. Grind:
    A. 20-15-10:
    Heavy DB Bench OR Weighted Pushup
    Heavy DB Row*
    Windshield Wipers
    B.  Pool:
    25m Underwater
    75m Freestyle
    1 Minute Rest

*DB Row- these should be excruciating, difficult to finish but with semi-decent form.  Think Kroc Rows.  

Posted on March 8, 2015 .