2411.09

2024-11-11

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: Half Kneeling Single Arm 360’s
2 x 25 - 50/50

Steel Mace lbs: 10
Movement: Single Arm 360’s
2 x 25 - 50/50

Club Bell

Club Bell lbs: 18
Movement: Single Arm Mill/Reverse
5 x 10 - 50/50

Kettlebell

KB kg: 16 (1 pood)
Movement: Snatches
2 x 25 - 50/50