2108.14

2021-08-18

Warmup & Mobility

Shoulder Dislocates: 2 x 12 | 2 x 8 w/ 10lbs
KB Windmills: 16kg 6x (L + R) Jefferson Curl: 16kg 8x
Shoulder Extension:
Thoracic Bridge:
Thoracic Spine Mobilizations w/ Foam Roller:
Hip Mobility:

Bodyweight/Light Intensity

Pushups: 5 x 25
Pullups: 5 x 10
Front Press Out Squats: 5 x 10 w/ 15lbs indian club
Overhead Squats: 5 x 15 w/ 35lbs bar

Club Bell

Club Bell lbs: 15
Movement: 2 Hand Shield Cast
Reps(L + R): 30

Movement: Half Kneeling 2 Hand Shield Cast
Reps(L + R): 30

Movement: Single Arm Inside Circle
Reps(L + R): 15

Movement: Single Arm Outside Circle
Reps(L + R): 15

Steel Mace

Steel Mace lbs: 10
Movement: 360’s Reps(L + R): 15