17.11.03 - South Loop Strength & Conditioning

17.11.03

Fitness & Performance
8 min @ high effort:
100’ double KB front rack carry (tough)
100’ walking lunges
10 burpee box jumps (24”/20”)
+
(Rest 2 min)
+
8 min:
20s assault bike @ 80%
10s assault bike @ 90%
30s assault bike @ 50-75%
+
(Rest 2 min)
+
8 min @ high effort:
100’ bear crawl
10/side single-arm Russian KB swings (tough)
10 burpee box jumps (24”/20”)
+
(Rest 2 min)
+
8 min:
20s row @ 80%
10s row @ 90%
30s row @ 50-75%

Leave a Reply

Your email address will not be published. Required fields are marked *