2603.21

2026-03-22

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: 32 (2 pood)
Movement: Goblet Squat
6 x 10 - 60

KB kg: 32 (2 pood)
Movement: Elevated Split Squat
6 x 10 - 60/60

KB kg: 40 (2.44 pood)
Movement: 2 Handed Swings
6 x 25 - 150

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

KB kg: 24 (1.5 pood)
Movement: Windmill
3 x 10 - 30/30

Bodyweight

Movement: Pushups
5 x 15 - 75