19.09.23 – South Loop Strength & Conditioning
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19.09.23

FITNESS 
8 min AMRAP—
19 bike calories
19 wall balls
8 lateral hurdle hops
+
(Rest 4 min)
+
8 min AMRAP—
200m run
19 wall balls
8 lateral hurdle hops
+
(Rest 4 min)
+
8 min AMRAP:
19 row calories
19 wall balls
8 lateral hurdle hops
Training notes:
•Pace this so that there is not huge drop-off throughout.
•Can rotate through biking/rowing/running in any order.
Record reps completed on each AMRAP.
 
PERFORMANCE
8 min AMRAP—
19 bike calories
19 wall balls (20 to 10’/14 to 9’)
19 unbroken double-unders
+
(Rest 4 min)
+
8 min AMRAP—
200m run
19 wall balls (20 to 10’/14 to 9’)
19 unbroken double-unders
+
(Rest 4 min)
+
8 min AMRAP:
19 row calories
19 wall balls (20 to 10’/14 to 9’)
19 unbroken double-unders
Training notes:
•Pace this so that there is not huge drop-off throughout.
•Can rotate through biking/rowing/running in any order.
•Double-unders must be completed unbroken. Reduce reps if 19 unbroken is unreasonable, but still shoot for unbroken sets.
Record reps completed on each AMRAP.

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