SAM Shoulder Mobility Drill
HUG Hip Mobility Drill
10 Pushups

  1. Bench Press.  Warm up to a heavy "max" of 5 reps*
  2. Take 20 minutes.  Do as many sets of possible of 3 Bench Press @ your weight from step one, and a Set of 10-20 DB rows.  In between, one set of shoulder extension stretch.
  3. Deadlift: work up till 5 is fairly tough.  Take 15 minutes; sets of 3 with solid form, resting as needed.
  4. 10 Minutes:
    11 Barbell Lunges (OR KB/DB as weight)
    20 KB Swings
    18 Situps

*Max of 5- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.

Posted on September 18, 2017 .