THE MORNING GANG AFTER 20.3, EVERYONE IS SMILING 

 

 

Warm up

Big 6 shoulder band work

• 5 cat cow
• 10 ps elbow opener in plank / knees
• 2ps  cartwheels dominant and non dominant  side 
• 2x duck walk 
• latt and forearm release with peanut
• 18 Banded Good Mornings
  15 x 4-Count Flutter Kicks
  12 Glute Bridges with fitness circles

Power Snatch Complex

On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Conditioning Keep weight lite this is deloading

“KIM”
5 Rounds:
12 Bench Presses
9 Overhead Squats
6 Hang Power Snatches
Barbell – 155/105/ manageable weight 

 

Midline  NFT

4 Rounds
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges with fitness circles