2410.17

2024-10-23

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
5 x 10 - 50/50

Club Bell lbs: 27
Movement: Single Arm Inside/Outside Circle 10 x 10 - 100/100

Club Bell lbs: 27
Movement: Half Kneeling 2 Hand Shield Cast
4 x 24 - 96/96

Bodyweight

Movement: Pullups
5 x 5 - 25