Deload 2

3D Breath
Foam Roll
Joint Mob
Stretch
Movement Prep

A1. FMS Anke 8/8 , 8/8

A2. Turn Jumps (jumping on two feet turning 90 degrees in air and landing. 4x each direction, Side back and front jumps 4x each

B1. FMS Ankle

B2. Single Leg Squat to parallel - 14lb DBs 8/8 , "1.5" reps 7/7 . 2 pause second at the bottom 8/8 - Just trying to find ways to challenge the 1 leg squat without loading it this weke. These felt great

B3. Singl Arm KB Row, 24kg 8/8 , 8/8 28kg 8/8

B4. Ab Wheel BW 12, 20lb Vest 8 , BW 12 - I haven't done these ina ges but they felt really easy. All the body saws and stir the pots must of helped.

Deep 6 KB complex. By Senior RKC Jon Engum
- 5 swings
- 5 snatches
- 5 clean and presses
- 5 front squats
- 1/2 Get Up (starting from the top down - then when on the ground, you safely switch hands and Get Up - the kettlebell is now in your LEFT HAND where you complete the
- 5 swings
- 5 snatches
- 5 clean and presses
- 5 front squats
(end of round 1)

4 rounds in 22 minutes 24kg for 3 rounds 20kg for last one. Damn this one is pretty hard. I like it.

hips and pushes tomorrow and sled drags.