9.21.15

Warm-Up 3x
10 KB Sumo Deadlift with toes against wall
10 SAM Shoulder Mobility Drill
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  1. Deadlift: Warm up to working weight.
  2. Volume Mode Users: 5x10
    Strength Mode Users: 5x3
  3. [OPTIONAL] 5x
    1x Rack DL Hold*
  4. 5x
    20 HEAVY KB Swings
    12-15 Heavy DB Shrugs
  5. Grind: 
    Option 1.- 8x
    30 Second HEAVY Sled push or pull
    1 Minute Rest
    Option 2- 8x
    30 Second Sprint
    30 Seconds Rest
  6. Pool:
    10x: 
    50m freestyle sprint- all out, try to beat your time each time.  Try to beat last week's best time too.  90 Seconds rest between.
Posted on September 20, 2015 .