SAM Shoulder Mobility Drill
- DB Bench/Row Supersets: Set a timer for 30 Minutes. Work up to a weight for DB bench that you can do 8-10 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 DB bench (as many reps as you can leaving 1 or 2 reps in the tank)
5 or more pull-ups/chin-ups or pendlay rows. In between each set, do the Y+L shoulder mobility drill.
- 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.
- 2 sets of lateral DB raises, 15-20 reps
2 sets of reverse curl, 10-15 reps
- LATER: 1 Hour Ruck, 60-70 lbs load