Kalashnikov
- Armbar [60,90 sec] + Archer switches [5] x 2-3
- Kalash Klub [7] + 1-arm lock-off [3,5 sec x 3] x 2
- Banded quadraKalash pulls [10] + Kalash lowers [3,5] x 2
- Kalashnikov practice + Shoulder internal rotation (FF)
- Single arm grooves [5,8] + Meathook drags [3,5] OR Meathook to Nutcracker [3,7] x 2
- KB sleepers (PAIL/RAILS 4 sec each) [7,9] + Needle lower to RMH (lower to skin) [2,3] x 2-3
- Thoracic rows [10,15] OR Bent press [4,6] + Caro RMH [2,3] OR Static RMH hold x 2
- Armbar [1 min] + Partial pull to RMH (3,5) x 2
Plantarflexion spinning club
Do It, cause spinning is fun!