Happy Monday Everyone 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm up 

6 cat cows

6 ps elbow openers in a kneeling position 

T spine and lat release with peanut 

Clock Planks .. both directions 

shoulder warm up with bands 

Strength  

10 minute EMOM: 2 power snatches 4 O/H squats/// look up your 4 rm for O/H squats 

Cleans and Front squats or Kettlebell can be substituted for those with shoulder issues…..

or 8 ps back rack step ups 

*Ascending weight as form allows

LADDER  “SONIA”

 10-9-8-7-6-5-4-3-2-1

strict ring dip (or pushup)

strict knees to elbows.. hanging made sure to do external rotation of shoulder while hanging

 single arm  kb front rack squat (53/35lb)

*20 minute cap