16.12.15 - South Loop Strength & Conditioning


Fitness + Peformance

A. Muscle Snatch-
3×3-5, R45s
*This should be light, all technique work

B. Accumulate 60s for each-
Opposing limb arch holds (30s/side)
Flexed arm hang

C. EMOTM 12-
1st- 45s Tall kneeling KB chest press
2nd- 45s DB Farmers walk
3rd- 45s Dynamic bird dog
4th- 45s Alt D-ball over-the-shoulder

D. 12 minutes:
1 minute- Row Below 20 S/M
1 minute- KB Halo (alt direction each rotation)
1 minute- Assault bike @ 70%
1 minute- Burpee box step overs (20″ max)

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