16.12.29 - South Loop Strength & Conditioning


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

B. Accumulate 60s for each-
Fore-arm plank on swiss ball
Support on Rings or dip rack
Bottom of Goblet squat hold

C. EMOTM 12-
1st- 45s Seated DB press
2nd- 45s Double KB Front rack carry
3rd- 45s Alt single leg RDL (no weight)
4th- 45s D-ball/slam ball Zercher hold squats

D. 12 minutes:
1 minute- Row Below 20 S/M
1 minute- KB ribbons
1 minute- Walking lunges
1 minute- Side planks (30’s/side)

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