Intermediate: Knee rolls/Kalashnikov/Arabesque (week 2 of 4)

Kalashnikov

• Childs lat stretch (FF) + 1-arm lock-off [max] x 2
• Banded quadraKalash pulls [10] + 1-arm pull-up (w/ counter weight) [3,5] x 4
• Standing swim clubber (weighted) [5] + Kalash tick tocks (low to ground) [2,3] x 2
• Kalashnikov practice

Arabesque (roll)

• Roman Cubans [7,10] + Half straddle needle pull-ups [5 x 3 sec hold] x 4
• Banded chicken wings [10] + Korean dips [3,7] x 2
• Korean l-sit ¼ press to handstand [5] + ½-½ arabesque pulls [3,5] x 2
• Arabesque (Or roll) practice