17.10.10 - South Loop Strength & Conditioning

17.10.10

Fitness

A. E2min for 5 sets:
5 deadlifts @ 21×0 tempo
*Start moderate and build per set.
B. 10 min AMRAP @ 75%:
6 ball slams
9 DB shoulder-to-overhead
12 step-ups, alternating
15 row calories
-Into
10 min AMRAP @ 85%:
6 ball slams
9 DB shoulder-to-overhead
12 box jumps, step down
15 row calories

Performance

A. Double overhand deadlift, no hook grip
Build to a max for today in 10 min
B. 10 min AMRAP @ 75%:
6 ball slams
9 shoulder-to-overhead (115/75)
12 step-ups, alternating (24”/20”)
15 assault bike calories
-Into
10 min AMRAP @ 85%:
6 toes-to-bar
9 shoulder-to-overhead (115/75)
12 box jumps, step down (24”/20”)
15 assault bike calories

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