19.09.07 – South Loop Strength & Conditioning
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19.09.07

FITNESS
In teams of 2, with partners alternating movements—
6 rounds:
1 min AMRAP bike/row calories
1 min AMRAP wall balls
1 min AMRAP DB snatches
1 min AMRAP lateral hurdle hops
1 min AMRAP ball slams
Training notes:
•P1 bikes/rows, P2 does wall balls, P1 does DB snatches, etc. throughout.
Record reps completed.
PERFORMANCE
In teams of 2, with partners alternating movements—
6 rounds:
20 assault bike/row calories
30 wall balls (20 to 10’/14 to 10’)
20 DB snatches, alternating (50/35)
75 double-unders
10 D-ball over shoulder (100/60)
Training notes:
•P1 bikes/rows, P2 does wall balls, P1 does DB snatches, etc. throughout.
Record reps completed.

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