SAM Shoulder Mobility Drill
10 Clapping Pushups
10 DB Row
Bench Press & Pendlay row: starting with empty bars, work up to working weight. Sets of 5, adding 10% each set. Superset if possible.
Bench Press: do one all-out set at working weight.
Pendlay Row: put on a belt and do one all out set at working weight.
Take about 20% off both bars. Supersetting if possible, 5 sets of 8 of each.
A. 15 Minute AMRAP:
10 Push Press
10 Weighted Sit-ups
B. 15 Minute Run
C. 50 Renegade Man-Makers with DB's
*Chin-Ups: during grind, if you can't do 10 chin-ups, use a band for assistance. Having said that, if you are using a band, rep-out- go beyond 10 reps if possible each set.