16.10.10 - South Loop Strength & Conditioning

16.10.10

Fitness
A. Back-to-Wall Hand stand Holds-
4x ALAP or 20s

B1. Alt lunge w/ DBs
3×10-12/leg, 2010 tempo, R90s
+
B2. Russian KB swing
3×10-12, Heavy, R90s
*Heavier then last week, seriously

C. For time:
30 Burpees
20 step-ups, alternating
30 Row cals
20 step-ups, alternating
30 Burpees
*10 min cap

Performance
A. Back-to-Wall Hand stand Holds-
4x 20-30s

B1. Rear-foot elevated split squat
3×8-10/leg, 2010, R90s
+
B2. Clean grip RDL
3×8-10, 2010 , R90s
*Increase weight from last week

C. For time:
30 DB power snatch, alternating (55/35)
30 Assualt bike cals
90 double-unders
30 Assault bike cals
30 DB power snatch, alternating (55/35)
*10 min cap

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