SAM Shoulder Mobility Drill
10 Empty bar press
- Military Press & Chin-up: Warm up from empty bar to working weight- max chin-ups between all sets.
- Put on a belt. One all-out set of military press.
- Leave the weight the same on the bar. Take that all-out set, cut the reps in half (for example, 8 reps cut to 4 reps). Do 5 sets, with max chin-ups between. Rest as needed.
(1) "Dumbbell Hell"
40-30-20-10 for time 10 MINUTE TIME LIMIT
Pushups on Dumbbells
(2) 50 Burpees for time
NOTES: The "Dumbbell Hell" grind should leave you exhausted- and while there's no direct "abs" movements, your core will be hammered, because while you're doing the pushups and inverted rows, you are holding a "plank" position. This is part of the gap between the "push-up" movement and the "bench press" movement.