SAM Shoulder Mobility Drill
10 Pushups

  1. 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. 
  2. Seated DB military press: 3 sets of 10-20 reps.  Superset with max reps of chin-ups.  Work briskly between sets, taking little to no rest.  
  3. 2 sets of lateral DB raises, 15-20 reps
    2 sets of hammer curl, 10-15 reps
  4. LATER: 20 Minute AMRAP
    100m Swim
    30 Seconds Rest
Posted on July 9, 2017 .