Warm-Up 3x
10 Empty Bar Press
10 SAM Shoulder Mobility Drill

  1. Squat: Warm up to working weight.
  2. Volume Mode Users: 5x10, with equal reps chin-ups between
    Strength Mode Users: 5x3, with equal reps weighted chins between
  3. GRIND 1: Sandbag Shuffle (see below for description)
    6x 100 yards
    Between rounds, 50 air squats
  4. GRIND 2
    Option 1: 6x
    1 Minute Sled Push OR Pull
    1 Minute Rest
    Option 2: 6x
    1.5 Minute Run
    1 Minute Rest
  5. POOL
    200m Freestyle with Fins
    1 Minute Rest

Sandbag Shuffle: 
Get a sandbag 60-80 lbs.  A cheap solution is a surplus duffle with wood pellets.  Go to a flat field such as a football or soccer field.  Pick up the sandbag bear hug, across shoulders or one shoulder.  Feel free to change your hold, but pick it up and move quickly across the field.  

Posted on September 6, 2015 .