Shoulder and Thoracic Spine Mobility
Xtreme Strength and Kettlebell throwback workout.
RKC Deep 6
5 Rounds of:
5 one arm swings
5 clean and press
1 Turkish get up
Finish entire complex on one arm and repeat on the other.
Gymnastic Holds and Drills
Three rounds of :30 seconds work and :30 seconds rest.
Hollow hold on the floor*
Arch hold on the floor
*Start with feet on floor and hands by the side. Progress to hands overhead then feet off the ground. Few can obtain let alone maintain a true hollow with feet and hands off the floor. Check your ego and progress only as far as you and maintain a true hollow.
**Keep feet on the ground at all times. Start with hands by side and progress to hands overhead holding PVC pipe.