2212.09
- workout bodyweight club-bell adex-club steel-mace
2022-12-18
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
Pullups: 5 x 10 - 50
Steel Mace
Steel Mace lbs: 10
Movement: 360’s
4 x 10 - 40/40
Steel Mace lbs: 15
Movement: 360’s
8 x 10 - 80/80
Club Bell
Club Bell lbs: 17.5
Movement: 2 Hand Mill/Reverse
4 x 15 - 60/60