16.12.21 - South Loop Strength & Conditioning

16.12.21

3x30m LLRR bounding
-Walk back to start
*Two bounds on left leg, two bounds on right leg
+
4x10m from push-up start
-Walk back to start
+
(Rest as needed)
+
30 min jog:
1st: 2s surge
2nd: 4s surge
3rd: 6s surge

14th: 28s surge
15th: 30s surge
16th: 28s surge

28th: 6s surge
29th: 4s surge
30th: 2s surge
*Surge pace dictated by length of surge.

PM: MAP, high %, high turnover
30 min of 30s on/30s off:
Thrusters (95/65)
Assault bike
Bar-facing burpees
Assault bike
Plank
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(Rest 10 min)
+
10 min @ 85%:
50 double-unders
15 overhead squats (75/55)
+
(Rest 10 min)
+
10 min @ 85%:
5 box jumps, no rebound (36/30)
10 overhead squats (145/100)
20 row calories
+
(Rest 5-10 min)
+
Accumulate 2 min hollow hold with consistent fractioning

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