2301.21 (10 x 12 Single Arm 360's w/ 7lbs mace)

2023-01-24

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:

Steel Mace

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

Club Bell

Club Bell lbs: 20
Movement: 2 Hand Mill/Reverse
6 x 15 - 90/90