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. 5 Minute AMRAP test:
How many DB renegade man-makers can you do in 5 minutes?
B. 20 Minutes continuous and without rest:
100 yard sled push or pull
20 DB/KB rows each arm