17.07.14 - South Loop Strength & Conditioning

17.07.14

Fitness
A. EMOTM 10-
1st- 30s Handstand hold
2nd- 3-5 Kipping knee raises

B. 6 Minute AMRAP
10 Walking lunges
5 dips (Ring, rack, box)
5 ring rows
10/side Single arm Russian KB swings, tough

Rest 4 minutes

6 minute AMRAP
10 Ball slams
10 Row calories
10 Wall balls, tough

Performance
A. EMOTM 10-
1st- 2 Strict HSPU + 3 kipping HSPU
2nd- 3 Bar ball-up

B. 6 Minute AMRAP
10 Alt pistols
3 MU
10/side Single arm Russian KB swings (53/35)

Rest 4 minutes

6 minute AMRAP
10 Toes-to-bar
10 Row calories
10 Wall ball 2-for-1’s (20/14)

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