SESSION 1: GYM
SAM Shoulder Mobility Drill
10 Clapping Pushups
- Bench & Row: warm up from empty bar to your working weights
- Bench. Do one all out set at your working weight. Pause 30 seconds, one more set. Pause another 30 seconds, one more set.
- Row: put on a belt. Do one all-out set at working weight
- Take about 20% off bar- one more all out set.
10 Push Press OR Dip
10 Pull-Up STRICT
SESSION 2: POOL
- 5x 25m underwater with freestyle return, leave on the 1:50 mark
- 200m combat swimmer stroke
100m freestyle with paddle
Equal Rest time