Tomorrow at Two Birds Taphouse – Meet us for drinks ‘n thangs.

Check out Mario’s EXCELLENT Windmill technique.

https://www.instagram.com/p/ByjSU1FpbEt/

Warmup
0:00 – 15:00
Instructor led Jump Rope (5 min)
Animal Mobility

15:00 – 30:00
Windmill (quick review)
– hinge
– hinge and rotate
– hinge and rotate with one leg locked out
– set foot position, rotate into hinge with one leg locked out (ie, windmill)
– weight in bottom hand
– weight in top hand (mobility/stability permitting)*

Half Kneeling Windmill Press (quick review)
– 5 reps on each side, focus on powerful LAT CONTRACTION

Side Press*
– from standing with one bell in rack position, rotate into Windmill stance
– brace opposite arm on bent leg thigh
– press kettlebell out of your lat up toward ceiling
– lower bell and repeat

*if you cannot safely perform a windmill with weight overhead, then keep working with no weight or with a kettlebell in your bottom hand, DO NOT attempt the Side Press

Conditioning

30:00 – 40:00
Movement specific warmups

40:00 – 60:00

“Road Agents”

5x E4MOM

Levels 3+4

10 Alternating Single Arm Dead Clean and Push Press
15 Toes to Bar
50 Double Unders

L4 – 24/18
L3 – 22/16, cut DUs in half if necessary

Level 2

10 Alternating Single Arm Dead Clean and Push Press
20 Knees to Elbows
25 Double Under Attempts (OR 175 Single Unders)

Level 1

5/5 Single Arm Dead Clean and Push Press
10 Hang Knee Tucks
10 Butterfly Sit-ups
150 Single Unders