2411.14

2024-11-15

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: 10
Movement: Single Arm 360’s
1 x 25 - 25/25

Steel Mace lbs: 15
Movement: 360’s
1 x 20 - 20/20

Steel Mace lbs: 20
Movement: 360’s
12 x 10 - 120/120

Club Bell

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