SAM Shoulder Mobility Drill
10 Empty Bar Press
5 Chinups- any grip
- Military Press: starting with empty bar, work up to working weight. Add about 10% each set and use sets of 5. Between sets, 10-20 pull-ups any grip.*
- Put on a belt. Do one all out set at working weight.
- Take about 20% off the bar. 5 sets of 8, supersetted with 10-20 pull-ups between sets.*
A. 10 Double-Unders**
20 KB/DB Row each arm
10 Hammer Strikes
B. 1 Mile Run for time
*Pull-Ups: if you can't do at LEAST 10 pull-ups, start using a band for assistance or do lat pulldowns. As heavy as you can and still be getting 10+ reps.
**Double-Unders- these take practice. Keep going till you get all the reps.