16.12.03 - South Loop Strength & Conditioning

16.12.03

1 min assault bike @ 70%
1 min assault bike @ 50%
1 min assault bike @ 75%
1 min assault bike @ 50%
1 min assault bike @ 80%
1 min assault bike @ 50%
1 min assault bike @ 85%
1 min assault bike @ 50%
+
(Rest 3 min)
+
50s assault bike @ 87%
50s assault bike @ 50%
40s assault bike @ 90%
40s assault bike @ 50%
30s assault bike @ 92%
30s assault bike @ 50%
20s assault bike @ 95%
20s assault bike @ 50%
10s assault bike @ 100%

PM: MAP, high %, mixed
12 min AMRAP:
10 toes-to-bar
8 shoulder-to-overhead (135/95)
6 box jumps, no rebound (30/24)
+
(Rest 10-15 min)
+
9-15-21-27:
Row calories
Burpees over-the-erg
+
(Rest 10-15 min)
+
0:00-3:00:
2 rounds:
8 power snatches (65/45)
8 kipping handstand push-ups
3:00-6:00:
2 rounds:
8 power snatches (75/55)
8 kipping handstand push-ups
9:00-12:00:
2 rounds:
8 power snatches (85/65)
8 kipping handstand push-ups

+
15 min assault bike @ Z1

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