2607.14

2026-07-22

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:

Movement: Deadlift
Bar x 12
95 x 10
115 x 10
135 x 10
155 x 8
155 x 8

Movement: Pullups
5 x 6 - 30

Movement: Reverse Row
40 x 10
55 x 10
70 x 10
85 x 10

Movement: Lateral Rows
25 x 10
35 x 10
50 x 10
60 x 10