3x SAM Shoulder Mobility Drill
10 Clapping Pushups
10 Inverted Rows
- Bench Press & Pendlay Row: starting with empty bars, warm up to working weights. Do sets of 5, adding about 10% each set.
- Bench: do one all out set at working weight
- Drop about 20% off the bar, another all out set. Drop another 20% or so, and one more all out set.
- Repeat steps 2&3 for Pendlay Row
(1) 10x For Time:
5x Push Press
(2) 50 Burpees for time