Kalashnikov
- Thoracic flow v2.0 x 2
- Push-up rocks (miniband) [8]
- Bear twist [8]
- Squat twist [8]
- Prone swimmers [4]
- Dowel Kalash [2×30 sec] + Archer switches [5] x 2-3
- Needle lower to RMH [2,3 per side] + LITs [7,10] x 3
- Windmills [5,7] + (L-sit) skins [5,7]
- Inverse side arch holds [3,5 x 15 sec] + Floor Kalash hold [3×5,10 sec]x 3
- Skin to RMH pulls [2,3] + Swim clubbers [5,7] x 3
- Prone Kalash arm lifts [6,9] + Kalash lowers [3,5] x 2
- Kalashnikov practice + Anterior shoulder smash x 3
- 1.5 wrist wrap in RMH -> lower to skin [2,3] +Armbar [90 sec] x 2
Conditioning
For time:
Complete 200 hundred jumping lunges.
Each time you break do 5 Supine Nutcrackers.
OR
Complete 150 hundred jumping lunges.
Each time you break do 8 supine nutcrackers.
OR
Complete 100 hundred jumping lunges.
Each time you break do 13 supine nutcrackers.
Mobility/rehab
- Teres roll out
- Anterior shoulder smash
- Capsule stretch
- Serratus roll out
- Peanut thoracic
- Aloha one side hang