SAM Shoulder Mobility Drill
- Military Press. Warm up to a heavy "max" of 5 reps*
- Take 20 minutes. Do as many sets of possible of 3 MilPress @ your weight from step one, and a max set of chin-ups (palms in) at bodyweight. In between, one set of shoulder extension stretch.
- Seated DB military press: 3 sets of 10-20 reps. Superset with max reps of DB Rows @ about 1/3 of bodyweight. Work briskly between sets, taking little to no rest.
- 2 sets of lateral DB raises, 15-20 reps
2 sets of hammer curl, 10-15 reps
- 24 Minute AMRAP
100m Freestyle Swim
30 Seconds Rest
*Max of 5- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.