18.09.22 – South Loop Strength & Conditioning

18.09.22

FITNESS
In teams of three with one partner working at a time —
1200m run – each partner runs 400m
150 lateral hurdle hops
90 Russian KB swings
60 DB box overs
1200m run – each partner runs 400m
150 lateral hurdle hops
90 Russian KB swings
60 DB box overs
1200m run – each partner runs 400m

Training notes:
•Switch whenever you like. It may not be the best strategy to have all partners do one third of the work on each part.
•Partners can switch order throughout as well.

Record total time.

PERFORMANCE
In teams of three with one partner working at a time —
1200m run – each partner runs 400m
210 double-unders
75 power cleans (115/75)
60 DB box overs (50/hand to 24″ – 35/hand to 20″)
1200m run – each partner runs 400m
210 double-unders
75 power cleans (115/75)
60 DB box overs (50/hand to 24″ – 35/hand to 20″)
1200m run – each partner runs 400m

Training notes:
•Switch whenever you like. It may not be the best strategy to have all partners do one third of the work on each part.
•Partners can switch order throughout as well.

Record total time.

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