2109.04

2021-09-04

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:

Club Bell

Club Bell lbs: 15
Movement: Half Kneeling 2 Hand Shield Cast
Right knee down - 1 x 20 - 20/20
Left knee down - 1 x 20 - 20/20

Movement: Single Arm Inside Circle
6 x 5 - 30/30

Movement: Single Arm Outside Circle
6 x 5 - 30/30

Steel Mace

Steel Mace lbs: 10
Movement: 360’s
6 x 5 - 30/30

Mace 64: 5 min