17.11.04 - South Loop Strength & Conditioning

17.11.04

Fitness

On a running clock in teams of two —
0:00-12:00 – partners switch as necessary:
5 rounds:
14 thrusters
14 bar-facing burpees
+
12:00-17:00:
Rest
+
@ 17:00 – partners switch as necessary:
10 rounds:
100’ farmer’s walk (tough)
10 ball slams
100’ farmer’s walk
10 assault bike calories

Performance

On a running clock in teams of two —
0:00-12:00 – partners switch as necessary:
“Tommy V-ish”
33-27-21 thrusters (115/75)
12-9-6 rope climbs
+
12:00-17:00:
Rest
+
@ 17:00 – partners switch as necessary:
“Bradshaw”
10 rounds:
3 handstand push-ups
6 deadlifts (225/155)
12 pull-ups
24 double-unders

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