18.12.15 – South Loop Strength & Conditioning
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18.12.15

FITNESS
In teams of two—
30 min AMRAP:
30 assault bike/row calories
30 Russian KB swings
30 ball slams
10 synchro burpees

Training notes:
•Partners split up the calories, swings and ball slams anyhow, but must do the burpees together.
•For burpees to be synchro, both partners must have their chest on the ground at the same time.

Record rounds completed

PERFORMANCE
In teams of two—
30 min AMRAP:
20 assault bike/row calories
20 power cleans (135/95)
20 toes-to-bar
20 synchro burpees

Training notes:
•Partners split up the calories, cleans and toes-to-bar anyhow, but must do the burpees together.
•For burpees to be synchro, both partners must have their chest on the ground at the same time.

Record rounds completed

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