2609.05

2026-09-04

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:

Steel Mace

Steel Mace lbs: 7
Movement: Half Kneeling Single Arm 360’s
2 x 25 - 50/50

Adex Club

Club Bell lbs: 16.9
Movement: Single Arm Mill/Reverse
8 x 10 - 80/80

Adex Arc

Club Bell lbs: 20.6
Movement: Half Kneeling 2 Hand Shield Cast
6 x 20 - 120/120

Bodyweight

Movement: Pullups
6 x 6 - 36

Movement: Ring Rows
4 x 10 - 40