2111.11

2021-11-13

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

Prying Goblet squats: 3 x 5 - 15
Supine Bridge: 3 x 5 - 15
2 Hand Shield Cast: 3 x 5 - 15/15

KB kg: 32
Movement: Swings
10 x 10 - 100/100

KB kg: 32
Movement: 2 Handed Swings
2 x 25 - 50

KB kg: 32
Movement: TGU
1 x 5 - 5/5

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