2212.15 (2 Hand Mills w/ 20 lbs Adex Club)

2022-12-25

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: 20
Movement: 2 Hand Mill/Reverse
4 x 15 - 60/60