2108.20 (Update rep format)

2021-08-26

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 - 125
Pullups: 5 x 10 - 50
KB Goblet Squats: 5 x 5 - 25 w/ 32kg kettlebell
Overhead Squats: 5 x 15 - 75 w/ 35lbs bar

Club Bell

Club Bell lbs: 15
Movement: Half Kneeling 2 Hand Shield Cast
Right knee down - 1 x 10 - 10/10
Left knee down - 1 x 10 - 10/10

Movement: Single Arm Inside Circle
5 x 5 - 25/25

Movement: Single Arm Outside Circle
5 x 5 - 25/25

Steel Mace

Steel Mace lbs: 10
Movement: 360’s
5 x 5 - 25/25