2112.15

2021-12-18

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 6 - 60/60

Club Bell

Club Bell lbs: 15
Movement: Half Kneeling 2 Hand Shield Cast
Right knee down - 5 x 6 - 30/30
Left knee down - 5 x 6 - 30/30