17.11.10 - South Loop Strength & Conditioning

17.11.10

Fitness & Performance

A. 10 min skill instruction:
Kipping toes-to-bar

B. 2 sets:
2:30 assault bike/row @ 85%
-Rest 30s
1 min step-ups, alternating (24”/20”) @ 85%
1 min step-ups, alternating (24”/20”) @ 50-75%
-Rest 1 min
+
(Rest 3 min)
+
2 sets:
2:30 assault bike/row @ 85%
-Rest 30s
1 min DB clean & jerks @ 85%
*Choose a weight you can do unbroken.
1 min air squats @ recovery pace
-Rest 1 min

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