2110.08

2021-10-09

Warmup & Mobility

Shoulder Dislocates: 2 x 12 | 2 x 8 w/ 10lbs
KB Windmills: 24kg 6x (L + R) Jefferson Curl: 16kg 8x
Shoulder Extension:
Thoracic Bridge:
Thoracic Spine Mobilizations w/ Foam Roller:
Hip Mobility:

Kettlebell

Duration: 8 min - 4/4
KB kg: 16
Movement: One Arm Long Cycle

Club Bell

Club Bell lbs: 10
Movement: Single Arm Mill
5 x 5 - 25/25

Movement: Single Arm Reverse Mill
5 x 5 - 25/25

Movement: Single Arm Shield Cast
5 x 5 - 25/25

Steel Mace

Steel Mace lbs: 10
Mace 64: 5 min