2208.26 (7lbs Single Arm 360's)

2022-08-30

Tried Single Arm 360’s with 7lbs steel mace.

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 10 - 50

Club Bell

Club Bell lbs: 17.5
Movement: 2 Hand Mill/Reverse
5 x 15 - 75/75

Steel Mace

Steel Mace lbs: 7
Movement: Single Arm 360’s
12 x 12 - 120/120