18.07.21 - South Loop Strength & Conditioning

18.07.21

FITNESS
Complete the following in teams of two—
400m run – run at the same time
42 Russian KB swings
21 burpees over-the-kettlebell
400m run – run at the same time
36 Russian KB swings
18 burpees over-the-kettlebell
400m run – run at the same time
30 Russian KB swings
15 burpees over-the-kettlebell
400m run – run at the same time
24 Russian KB swings
12 burpees over-the-kettlebell
400m run – run at the same time
18 Russian KB swings
9 burpees over-the-kettlebell
*Switch as necessary on mixed work between runs.
**30 minute cap.

Training notes:
-Partners cannot start working on deadlifts and burpees until both are back from the run.
-Fraction deadlifts and burpees anyhow amongst partners
-Attempt to switch often enough to keep cycle time fast on all exercises.

Record total time.

PERFORMANCE
Complete the following in teams of two—
400m run – run at the same time
21 deadlifts (185/135)
21 bar-facing burpees
400m run – run at the same time
18 deadlifts
18 bar-facing burpees
400m run – run at the same time
15 deadlifts
15 bar-facing burpees
400m run – run at the same time
12 deadlifts
12 bar-facing burpees
400m run – run at the same time
9 deadlifts
9 bar-facing burpees
*Switch as necessary on mixed work between runs.
**30 minute cap.

Training notes:
-Partners cannot start working on deadlifts and burpees until both are back from the run.
-Fraction deadlifts and burpees anyhow amongst partners
-Attempt to switch often enough to keep cycle time fast on all exercises.

Record total time.

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