16.11.09 - South Loop Strength & Conditioning

16.11.09

A. EMOTM 10:
10-20s overhead barbell hold – tough weight

B. 3 sets:
30s waiter’s walk, right – tough
-Rest 15s
30s waiter’s walk, left – tough
-Rest 15s
30s lying pike touches, right
-Rest 15s
30s lying pike touches, left
-Rest 60s

C. 5 min row @ 85%
5 min row @ 50%
+
(Rest 5 min)
+
10 min @ 85%:
100’-200’-300’-400’…farmer’s walk (70/hand – 55/hand)
100’-200’-300’-400’…prowler push – light load
+
(Rest 5 min)
+
5 min row @ 85%
5 min row @ 50%

D. E90s for 8 sets:
1st: 30s hip airplanes, right + 30s glute bridge hold, right
2nd: 30s hip airplanes, left + 30s glute bridge hold, left

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