2307.17

2023-07-20

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

Pullups: 5 x 5 - 25 w/ 25lbs kettlebell

Steel Mace

Steel Mace lbs: 10
Movement: Single Arm 360’s
2 x 10 - 20/20

Steel Mace lbs: 15
Movement: 360’s
10 x 10 - 100/100

Steel Mace lbs: 20
Movement: 360’s
4 x 10 - 40/40

Club Bell

Club Bell lbs: 27
Movement: 2 Hand Mill/Reverse
5 x 10 - 50/50