SAM Shoulder mobility drill
10 empty bar presses
(1) Military press: work up from empty bar to working weight. Between each set, max chin-ups. You may substitute lat-pull downs for chin-ups
(2) Put on a belt. One all out set at working weight. Pause 30 seconds.. One more all out set. Pause another thirty seconds, and one more all out set.
1 minute plank position
B. with sled or prowler: 10 minutes
30 seconds push or pull
30 seconds rest