2508.03

2025-08-02

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:

Adex Club

Club Bell lbs: 21.5
Movement: Single Arm Mill/Reverse
4 x 10 - 40/40

Club Bell lbs: 29.4
Movement: Single Arm Inside/Outside Circle 4 x 10 - 40/40

Steel Mace

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

Adex Arc

Club Bell lbs: 25.2
Movement: Half Kneeling 2 Hand Shield Cast
4 x 24 - 96/96

Bodyweight

Movement: Ring Rows
5 x 5 - 25