2203.02

2022-03-02

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
Overhead Squats: 3 x 15 - 45 w/ 35lbs bar

Steel Mace

Steel Mace lbs: 10
Movement: 360’s
10 x 10 - 100/100

1 pyramid set - 10 to 1 reps - 55/55

Club Bell

Club Bell lbs: 15
Movement: 2 Hand Mill
3 x 5 - 15/15

Club Bell lbs: 15
Movement: 2 Hand Reverse Mill
3 x 5 - 15/15