8/14/18

All movements to be done SLOWLY:

Duck walk down, GMB Bear back, GMB Frog back, duck walk down -Grab a KB and sit in the bottom position of the squat open up those hips, do 90 degree knee drill holding KB (any other hip and ankle openers/mobility/movement prep thats needed)

 

Pistol progressions (15-20 mins)

1.) Banded pistol to seated target 10/side

2.) weighted pistol weight shifts 5 per leg

3.) Box Pistol Negatives 5 per leg

4.) Floor to standing box assisted pistols 5 per leg

 

20 Thrusters (95/65)

40 Sit Ups

20 Kettlebell Swings

40 Double Unders

20 Thrusters

40 Double Unders

20 Kettlebell Swings

40 Sit Ups

20 Thrusters