SAM Shoulder Mobility
20 Empty bar bench
- Bench Press: Warm up to working weight.*
- One All-out set at working weight*
- 3 additional sets of 3-5 at working weight*
5 Weighted Dips
5 L-Sit Pull-ups
5 DB Military Press
1 Minute Plank
*Between all sets of bench, do a set of 3-5 weighted chin-ups.
- Warmup with 200m easy freestyle
- EMOM till failure*
50m freestyle sprint
- Every 2 Minutes on the minute (E2MOM) till failure:
100m freestyle sprint
- Cooldown with 5x25m Underwaters on the 2:00 interval.