SAM Shoulder Mobility Drill
10 clapping pushups
10 inverted row OR light dumbbell row
- Bench and Pendlay Row: warm up from an empty bar to your working weights
- 1 all out set of each.
- Cut those all out sets in half- do 5 sets of 50% of your all out sets. Superset bench and row if possible.
(1) 10 Minutes AMRAP:
10 dips or Push Press
(2) Load up a 40 lb Ruck- get out and moving for 1 hour, conversational pace.*
*The ruck portion may be done either immediately after the lift or later in the day