2210.27

2022-10-30

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

Steel Mace

Steel Mace lbs: 10
Movement: 360’s
8 x 10 - 80/80

Steel Mace lbs: 15
Movement: 360’s
6 x 10 - 60/60

Club Bell

Club Bell lbs: 17.5
Movement: 2 Hand Mill/Reverse
3 x 15 - 45/45