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.
1. Bench Press: do one all-out set at working weight.
2. Pendlay Row: put on a belt and do one all out set at working weight.
3. Take about 20% off both bars. Supersetting if possible, 5 sets of 8 of each.
4. GRIND: 5 Rounds:
1 Minute Plank Walk-Up
1 Minute Suicide Sprint
1 Minute Mountain-Climbers
1 Minute KB Swing