17.06.06 - South Loop Strength & Conditioning

17.06.06

AM:
5 sets:
400m row @ 75%
200m row @ 85%
400m row @ 50%
-Rest 2 min
*Roll on and off between paces.

PM:
A. E10s for 5 min:
1 depth drop from 30″/24”
*https://www.youtube.com/watch?v=3R0ammwFtdg
**Stick landing as if you were going to jump again, then step back onto box.

B. E20s for 5 min:
1 step-in box jump (tough)

C. Deadlift
3×8; Across; Rest 2 min
*Reset each rep. Tough, but keep good positions.

D. EMOTM 12:
2 back squats @ 65%
*Move fast.

E. 4 rounds:
10 glute-ham raises @ 31×0 tempo
-Rest 30s
10 body saws on rings
*https://www.youtube.com/watch?v=U-jYC1q8mWo
-Rest 30s
1 min wall sit w/ KBs in front rack
-Rest 2 min

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