18.03.05 - South Loop Strength & Conditioning

18.03.05

Fitness
EMOTM 8 — partners alternate stations:
1st: 20-30s/side single-arm KB/DB front rack hold
2nd: 10-20s hang from pull-up bar or hang from rings in ring row
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(Rest 2 min)
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16 min – partners alternate stations:
1 min assault bike/row
1 min renegade rows
1 min assault bike/row
1 min double DB reverse lunges off of 2” platform, alternating
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(Rest 2 min)
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EMOTM 8 — partners alternate stations:
1st: 20-30s/side single-arm KB/DB front rack hold
2nd: 20-30s plank w/ alternating shoulder taps

Performance
EMOTM 8 — partners alternate stations:
1st: 12s barbell front rack hold (heavy)
2nd: 10-15s/side single-arm hang from pull-up bar
+
(Rest 2 min)
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16 min – partners alternate stations:
1 min assault bike/row
1 min renegade rows
1 min assault bike/row
1 min double DB reverse lunges off of 2” platform, alternating
+
(Rest 2 min)
+
EMOTM 8 — partners alternate stations:
1st: 12s barbell front rack hold (heavy)
2nd: 20-30s wall-facing hip taps

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