2403.12 (5 x 20 Half Kneeling 2 Hand Shield Cast w/ 27lbs club)

2024-03-12

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
2 x 25 - 25/25

Club Bell

Club Bell lbs: 22
Movement: Single Arm Mill/Reverse
4 x 10 - 40/40

Club Bell lbs: 24.5
Movement: Single Arm Mill/Reverse
6 x 10 - 60/60

Club Bell lbs: 24.5
Movement: Single Arm Inside/Outside Circle
6 x 10 - 60/60

Club Bell lbs: 27
Movement: Half Kneeling 2 Hand Shield Cast
5 x 20 - 100/100