SAM Shoulder Mobility Drill
10 Pushups

  1. Front Squat: Work up to a max (a daily max, doesn't need to be your true 1RM).  
  2. Take 20% off that max.  Set a timer for 20 Minutes: 
    Do as many sets of 3-5 reps as possible within that time limit.  If you hit failure before then, you're done.
  3. 3x
    10-15 Romanian Deadlift, straight grip
    Hanging Leg Raise/Knees to Elbow
  4. 10 Minute AMRAP
    10 Iron Mikes (alternating jumping lunges)
    8 Burpees
    5 Hanging Knees-to-Elbows
  5. 1600m Hypoxic Pyramid: Breathe 100m breathing every 3 strokes.  Then 100m breathing every 5 strokes... continue until you fail, then go back down.  Continue up and down until you've done 1000m
Posted on October 23, 2017 .