SAM Shoulder mobility drill
10 clapping push-up
10 dumbbell row
(1) Bench and Pendlay row: work up from barbell to working weight
(2) Bench: one all out set at working weight. Pause thirty seconds, another all out set. Pause once more, then one more all out set.
(3) Row: repeat step two for row
Ten minute AMRAP
10 push press