2211.16

2022-11-18

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

Pushups: 5 x 25
Pullups: 5 x 10
Front Press Out Squats: 5 x 10 w/ 15lbs indian club
Overhead Squats: 5 x 15 w/ 35lbs bar

Club Bell

Club Bell lbs: 17.5
Movement: Single Arm Mill/Reverse
12 x 12 - 120/120

Club Bell lbs: 17.5
Movement: Single Arm Inside/Outside Circle
12 x 12 - 120/120

Club Bell lbs: 17.5
Movement: 2 Hand Mill/Reverse
2 x 15 - 30/30