17.09.23 - South Loop Strength & Conditioning

17.09.23

Fitness & Performance

10 min @ 85%:
Rowing
*Partner does double KB or DB front rack hold w/ 55/hand – 35/hand while other partner is rowing.
**Switch every 250m.
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(Rest 5 min)
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10 min @ 85%:
10 D-ball over shoulder (tough)
10 D-ball front squats (same weight)
*Partner holds FLR on rings while other partner is working.
**Can alternate work whenever.
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(Rest 5 min)
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10 min @ 85%:
Assault bike calories
*Partner does farmers hold w/ 70/hand – 55/hand while other partner is biking
**Switch every 20/15 calories.

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