18.06.23 - South Loop Strength & Conditioning

18.06.23

FITNESS
Complete the following for time in teams of three with partners switching as necessary—
800m run – all partners run
60 push-ups – one partner holds plank
60 ball slams – one partner hangs from pull-up bar
60 DB thrusters – one partner holds bottom of squat
800m run – all partners run
60 burpees – one partner holds plank
60 ring rows – one partner hangs from pull-up bar
60 DB snatches, alternating – one partner holds bottom of a squat
800m run – all partners run
*30 minute cap.

Training notes:
-One partner is resting while one is working and one is doing isometric hold.

Record total time.

PERFORMANCE
Complete the following for time in teams of three with partners switching as necessary—
800m run – all partners run
60 handstand push-ups – one partner holds handstand against wall
60 toes-to-bar – one partner hangs from pull-up bar
60 thrusters (95/65) – one partner holds bottom of squat
800m run – all partners run
60 burpees – one partner holds plank
60 pull-ups – one partner hangs from pull-up bar
60 power snatches (95/65) – one partner holds bottom of a squat
800m run – all partners run
*30 minute cap.

Training notes:
-One partner is resting while one is working and one is doing isometric hold.

Record total time.

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