2505.01 (+1 sets 32kg Reverse Lunge)

2025-05-01

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:

Bodyweight/Light Intensity

Pushups: 5 x 25
Pullups: 5 x 10
Front Press Out Squats: 5 x 10 w/ 15lbs indian club
Overhead Squats: 5 x 15 w/ 35lbs bar

Kettlebell

KB kg: 40 (2.44 pood)
Movement: Goblet Squat
5 x 10 - 50

KB kg: 32 (2 pood)
Movement: Single KB Reverse Lunge
3 x 10 - 20/20

KB kg: 24 (1.5 pood)
Movement: Single KB Reverse Lunge
4 x 10 - 40/40

KB kg: 40 (2.44 pood)
Movement: 2 Handed Swings
5 x 25 - 125

KB kg: 32 (2 pood)
Movement: TGU
1 x 6 - 6/6

KB kg: 16 (1 pood)
Movement: Windmill
5 x 5 - 25/25