17.01.11 - South Loop Strength & Conditioning

17.01.11

@ 85-90%:
27 row calories
27 thrusters (95/65)
-Rest 2 min
27 assault bike calories
27 overhead squats (95/65)
-Rest 2 min
27 power cleans (95/65)
27 bar-facing burpees
-Rest 2 min
15 row calories
15 box jumps (24/20)
-Rest 1 min
15 assault bike calories
15 KB swings (70/55)
-Rest 1 min
15 bar-facing burpees
15 shoulder-to-overhead (95/65)
+
(Rest 10-15 min)
+
10 min @ 75%:
100’ walking lunges
20 DB snatch, alternating (55/35)
+
(Into)
+
E6s for 2 min:
1 burpee, 6” target
-Into
E5s for 2 min:
1 burpee, 6” target
-Into
E4s for 2 min:
1 burpee, 6” target

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