2111.09

2021-11-10

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

Pullups: 5 x 5 - 25 w/ 25lbs kettlebell

Steel Mace

Steel Mace lbs: 10
Movement: 360’s
10 x 5 - 50/50

Club Bell

Club Bell lbs: 15
Movement: Half Kneeling 2 Hand Shield Cast
Right knee down - 3 x 10 - 30/30
Left knee down - 3 x 10 - 30/30

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