17.10.06 - South Loop Strength & Conditioning

17.10.06

Fitness
A. 10 min kipping leg raise skill work and instruction

B. E2min for 6 sets:
Sets 1-3: 4 back squats @ 30×1 tempo
Sets 4-6: 3 back squats @ 30×1 tempo
*4s at same weight – then build and 3s at the same weight.

C. 5 sets:
1 min wall balls
1 min jump rope

Performance
A. 10 min kipping toes-to-bar skill work and instruction

B. One and a quarter back squat
Build to a tough single for today in 12 minutes

C. For time:
100 wall balls (20 to 10’/14 to 9’)
200 double-unders
*10 min cap.

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