5x at light weight.
5 Row, 5 deadlift, 5 clean, 5 front squat, 5 push press, 5 back squat.
Between ALL sets (including squat) do one set of HEAVY dumbbell row each side.
- Military Press: Work up to 1RM
- Military Press: 5x2 @ 90% 1RM
- Deadlift: Repeat steps 1-2. Wear a belt once the warmup starts getting heavy.
5 Dragon Flags
10 Ab Wheel Rollouts
1 Minute 50m Suicide Sprint
1 Minute rest
- Warm up with 5x25m UW's at 2:00 interval
- 200m combat side stroke
50m freestyle sprint
60 seconds rest