2204.04

2022-04-05

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
12 x 10 - 120/120

KB kg: 32
Movement: 2 Handed Swings
3 x 25 - 75

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

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/Reverse
3 x 5 - 15/15