17.12.04 - South Loop Strength & Conditioning

17.12.04

Fitness

A. E45s for 12 sets:
1st: 20-30s FLR on rings – in external rotation if possible
2nd: 30s suitcase hold, right
3rd: 20-30s FLR on rings – in external rotation if possible
4th: 30s suitcase hold, left
B. In teams of two:
10 min AMRAP:
10 burpees
10 DB thrusters
*Partner holds plank while other partner works. Switch as necessary.
-Into
10 min AMRAP:
10 burpees
10 jump squats
*Partner holds bottom of air squat while other partner works. Switch as necessary.

Performance

A. E45s for 12 sets:
1st: 20-30s support on rings in external rotation
2nd: 30s suitcase hold, right
3rd: 20-30s support on rings in external rotation
4th: 30s suitcase hold, left
B. In teams of two:
10 min AMRAP:
5 burpees
5 thrusters (75/55)
*Partner holds plank while other partner works. Switch after each partner completes their round.
-Into
10 min AMRAP:
5 burpees
5 overhead squats (75/55)
*Partner holds bottom of air squat while other partner works. Switch after each partner completes their round.

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