2111.04

2021-11-04

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:

Bodyweight/Light Intensity

KB Goblet Squats: 5 x 7 - 35 w/ 32kg kettlebell

Club Bell

Club Bell lbs: 15
Movement: Single Arm Inside Circle
10 x 5 - 50/50

Movement: Single Arm Outside Circle
10 x 5 - 50/50

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