2610.04 (18lbs Single Arm Mill/Reverse)

2026-10-05

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: 18.0
Movement: Single Arm Mill/Reverse
6 x 10 - 60/60

Adex Arc

Club Bell lbs: 20.6
Movement: Half Kneeling 2 Hand Shield Cast
8 x 20 - 160/160

Bodyweight

Movement: Pullups
6 x 6 - 36