17.04.13 - South Loop Strength & Conditioning

17.04.13

Fitness
A. Pause deadlift-
3×7, 1s pause 3 inches off floor, Build, Rest 90s

B. 2 sets:
3 minute AMRAP:
Bike calories (10/8)
10 Russian KB swings, tough
+
Rest 2 minutes
+
3 minute AMRAP:
Row calories (12/10)
10 Wall Balls, tough
+
Rest 2 minutes
+
3 minute AMRAP:
30 DU or single
10 Burpees
+
Rest 2 minutes

Performance
A. Pause deadlift-
3×7, 1s pause 3 inches off floor, Build, Rest 90s

B. 2 sets:
3 minute AMRAP:
Bike calories (10/8)
10 Russian KB swings (70/53)
+
Rest 2 minutes
+
3 minute AMRAP:
Row calories (15/12)
10 Wall Balls (20/14)
+
Rest 2 minutes
+
3 minute AMRAP:
30 DU
10 Burpees
+
Rest 2 minutes

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