2312.03

2023-12-13

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:

Kettlebell

Prying Goblet squats: 3 x 5 - 15
Supine Bridge: 3 x 5 - 15
2 Hand Shield Cast: 3 x 5 - 15/15

KB kg: 32 (2 pood)
Movement: 2 Handed Swings
1 x 25 - 25

KB kg: 32 (2 pood)
Movement: Swings
2 x 10 - 20/20

KB kg: 40 (2.44 pood)
Movement: Swings
6 x 10 - 60/60

KB kg: 40 (2.44 pood)
Movement: 2 Handed Swings
4 x 25 - 100