17.04.01 - South Loop Strength & Conditioning

17.04.01

A1. Strict ring muscle-ups
3xAMRAP (-2); Rest 30s
A2. Strict weighted chest-to-bar pull-ups
3×1.1.1; Rest 30s
A3. Pendlay rows
3×6; Moderate; 20×0 tempo; Rest 2-3 min

B1. Strict handstand push-ups to 3.5” deficit
3xAMRAP (-2); Rest 30s
B2. Push press
3×1.1.1; Tough; Rest 30s
B3. DB Z press
3×6; Moderate; Rest 2-3 min

C. 10 min AMRAP:
30’-60’-90’-120’…handstand walk
1-2-3…legless rope climbs
5-10-15…assault bike calories

D. 3 sets:
90s assault bike @ 75%
15s assault bike @ 85%
15s assault bike @ 95%
-Rest 3-5 min
3 sets:
90s row @ 75%
15s row @ 85%
15s row @ 95%

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