Kalashnikov
- Thoracic flow x 2
- Diver bombers [4]
- Bear twist [8]
- Squat twist [8]
- Prone swimmers [4]
- Dowel Kalash [2×30 sec] + Archer switches [5] x 2-3
- Needle lower to RMH [hold for max time on each side] + Iaidos [10] x 3
- Windmills [5,7] + (L-sit) skins [5,7] + Inverse side arch holds [3,5 x 15 sec] x 3
- Prone Kalash arm lifts [6,9] + Kalash lowers [3,5] x 2
- Skin to RMH pulls [2,3] + Swim clubbers [5,7] x 3
- Kalashnikov practice + Anterior shoulder smash x 3
- Asymmetric skin (hand wrap) to RMH pulls [2,3] +Armbar [90 sec] x 2
Conditioning
For time:
Complete 200 hundred jumping lunges.
Each time you break do [3,7] straddle V-ups.
Mobility/rehab
- Teres roll out
- Anterior shoulder smash
- Capsule stretch
- Serratus roll out
- Peanut thoracic
- Aloha one side hang