8.10.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Military Press.  Warm up to a heavy "max" of 3 reps*
  2. Take 20 minutes.  Do as many sets of possible of 1 MilPress @ your weight from step one, and a max set of chin-ups (palms in) at bodyweight.  In between, one set of shoulder extension stretch.
  3. 15 Minute AMRAP:
    12 Push Press
    12 Burpee
    28 Russian Twists
  4. 26 Minute AMRAP
    100m Freestyle Swim
    30 Seconds Rest

*Max of 3- the most weight you can do TODAY of 3 reps, leaving maybe one rep in the tank with solid form.

Posted on August 6, 2017 .