2109.09

2021-09-10

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

Pullups: 5 x 10 - 50
KB Goblet Squats: 6 x 5 - 30 w/ 32kg kettlebell

Club Bell

Club Bell lbs: 15
Movement: Single Arm Inside Circle
7 x 5 - 35/35

Movement: Single Arm Outside Circle
7 x 5 - 35/35

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

Steel Mace

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

Mace 64: 5 min