Monday Waterboarding...

Warmup:
Z-health R-phase ~30min

(From my successful HKC certification.)
Work: 30sec rounds, 7 seconds to transition to next move

• 16kg TGU
• Hardstyle Plank (Full and complete body tension!)
• 24kg Swings

10 minutes total.

I am drenched in sweat!


From my Advanced KB Training class w/ Andrea DuCane.

Skills training:

16kg Double C&J 3x5

Rest (still drenched in sweat!)

16kg Corkscrew-style Bent Press 2x5 (l/r)

Nothing but sweat baby!

Off to do some RKC hip flexor and Armbar stretches...
One of the best damn things I learned from Andrea was the RKC hip flexor stretch, aka the cross country ski stretch.
We followed that up with pigeon. Freaking awesome. I'm naming my 23rd child after her.