SAM Shoulder Mobility Drill
10 Empty Bar Presses
- Military Press & Chin-Ups: starting with an empty bar, work up to your working weight. Use sets of 5, adding about 10% each set. Do a set of chin-ups between each set.*
- Put on a belt. Do one all out set.
- Take about 20% off the bar, do one more all out set. Take about 20% more off, repeat.
(1) "20/20 on Roids"
10 Minutes AMRAP:
20 Pushups on DB's OR 10 Bench @ 2/3 of your bodyweight
20 Weighted Situps with #25 plate
20 Leg Raises
(2) 1 Mile Run
*Read article on incorporating Selkow's pull-up plan