Deep from the K-Star vault..How’s your T-spine? As we roll into spring, we see an influx of new athletes. New or old, we could all use some major T-spine work. Everyone should know who Kelly Starrett is. He runs mobilitywod.com. As you get deeper in your MVMNT practice and making your internet rounds first thing in the morning, I would list MWod in the top 5. We also keep a copy of Starrett’s book, Becoming a Supple Leopard, on the the front desk for those of you who still enjoy real paper. Everyone is welcome to crack it open. For those who have been in the game for awhile, you should recognize the weaknesses in your mvmnt patterns. Look them up in Supple Leopard and add a new mobility exercise to address it. Now you’re on your way to making progress.

Today, we begin throwing punches. By the end of the week, we will start hitting the heavy bags. In order to participate, you will need 16oz boxing gloves (fingerless MMA gloves will not suffice on the heavy bags) . We have Revgear gloves available for purchase or you can pick up a pair at a decent sporting goods store. If you’d like our opinion on gloves, please ask. We also recommend hand wraps (which we also carry). The heavy bags are just that…heavy. To protect your wrists and hands, wrap em up.

Warmup
Speed Ladder

2 Sets
5 KM Tactical Getups R/L
10 Down Dog Pushups
10 Pull-ups

Skill
Krav Maga Movement
Palm Heel Strikes

Conditioning
5 Rounds AFAP
10 Punch Balls R/L
8 x (3 Air Squats + 1 Box Jump)

Core
50 Ab Wheel Rollouts