SAM Shoulder Mobility Drill
10 Pushups

  1. Military Press/Chinup Supersets: Set a timer for 30 Minutes.  Work up to a weight for military press that you can do 6-7 reps and it feels like you have 1 or 2 reps left in the tank.  Stay at that weight. For 30 Minutes, do as many sets as possible of:
    5 or more reps MilPress (as many reps as you can leaving 1 or 2 reps in the tank)
    5 or more L-Sit chin-ups.  In between each set, do the Y+L shoulder mobility drill.
  2. Dips OR Floor Press: Same format as step one, but the time limit is only 20 minutes, superset it with wide grip barbell curls, and between each set do 5 knees-to-elbows hanging from pullup bar. 
  3. 2 sets of lateral DB raises, 15-20 reps
    2 sets of reverse curl, 10-15 reps
  4. LATER: 100 Minutes Ruck, 60 lbs load
Posted on October 8, 2017 .