19.10.30 – South Loop Strength & Conditioning
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19.10.30

FITNESS 
A. E2:30 for 4 sets:
2 front squats
Training notes:
•Start moderately tough and build per set.
Record weights used.
B. 3 min AMRAP:
DB burpee box overs
-Rest 2 min
3 min AMRAP:
DB Turkish get-ups, alternating
-Rest 2 min
3 min AMRAP:
DB burpee box overs
Training notes:
•DBs should be “tough”
•Use the same weight for burpee box overs and TGUs.
Record reps completed in each AMRAP.
PERFORMANCE
A. E2:30 for 4 sets:
1st: 4 front squats
2nd: 3 front squats
3rd: 2 front squats
4th: 1 front squat
Training notes:
•Top single tough. Go for it if it feels good.
Record weights used.
B. 3 min AMRAP:
DB burpee box overs (50/hand to 24” – 35/hand to 20”)
-Rest 2 min
3 min AMRAP:
DB Turkish get-ups, alternating (50/35)
-Rest 2 min
3 min AMRAP:
DB burpee box overs (50/hand to 24” – 35/hand to 20”)
Training notes:
•DBs should be “tough”
•Use the same weight for burpee box overs and TGUs.
Record reps completed in each AMRAP.

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