SAM Shoulder Mobility Drill
10 Clapping Pushups
- Pull-ups- three test sets. Each one all out, resting 5 minutes between sets.
- Bench press: warm up from empty bar to working weight
- Do one all out set at working weight.
- Cut that weight to 50-60% of your working weight.
Max One arm row with heavy KB or DB
10 Ab Wheel rollouts or barbell rollouts