2605.13

2026-05-14

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:

Kettlebell

KB kg: 32 (2 pood)
Movement: Goblet Squat
4 x 10 - 40

KB kg: 40 (2.44 pood)
Movement: Goblet Squat
2 x 10 - 20

KB kg: 24 (1.5 pood)
Movement: Bulgarian 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 8 - 8/8

KB kg: 24 (1.5 pood)
Movement: Windmill
4 x 10 - 40/40

Bodyweight

Movement: Pushups
5 x 15 - 75