20.01.06 – South Loop Strength & Conditioning
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20.01.06

FITNESS
A. 10 minutes kipping skill work

Training notes:
•Keep progressing from where you were last week.

B. 20 min AMRAP:
15 bike/row calories
12 DB hang squat cleans (tough)
9 burpee pull-ups

Training notes:
•Can set up burpee pull-ups to be able to do jumping pull-ups.

Record reps completed.

PERFORMANCE
A. 10 minutes kipping skill work

Training notes:
•Practice muscle-up kipping.

B. 20 min AMRAP:
15 bike/row calories
12 sandbag-over-shoulder (150/100)
9 bar muscle-ups

Training notes:
•Reduce reps as necessary so that you can keep moving – but this should be tough.

Record reps completed.

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