2.29.16

Warm-Up:
5x at light weight.
5 Row, 5 deadlift, 5 clean, 5 front squat, 5 push press, 5 back squat.  

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Between ALL sets (including squat) do one set of HEAVY dumbbell row each side.

  1. Military Press: Work up to 1RM
  2. Military Press: 5x2 @ 90% 1RM
  3. Deadlift: Repeat steps 1-2.  Wear a belt once the warmup starts getting heavy.
  4. 3x:
    5 Dragon Flags
    10 Ab Wheel Rollouts
  5. 14x
    1 Minute 50m Suicide Sprint
    1 Minute rest

Later: SWIM

  1. Warm up with 5x25m UW's at 2:00 interval
  2. 200m combat side stroke
  3. 14x
    50m freestyle sprint
    60 seconds rest
Posted on February 28, 2016 .