19.1.4 – Bring a Friend Friday – South Loop Strength & Conditioning

19.1.4 – Bring a Friend Friday

FITNESS
For time:
10 burpee box jump overs
20 Russian KB swings
30 burpee box jump overs
40 Russian KB swings
50 double DB front squats
40 DB push presses
30 burpee box jump overs
20 DB push presses
10 burpee box jump overs
Training notes:
•30 minute cap
•This is a variation of the 0 to 60 chipper from the South Loop Games that we did a few weeks ago.
Record time.

PERFORMANCE
For time:
10 burpee box jump overs (24”/20”)
20 Russian KB swings (53/35)
30 burpee box jump overs (24”/20”)
40 Russian KB swings (53/35)
50 double DB front squats (50/hand – 35/hand)
40 DB push presses (50/hand – 35/hand)
30 burpee box jump overs (24”/20”)
20 DB push presses (50/hand – 35/hand)
10 burpee box jump overs (24”/20”)
Training notes:
•30 minute cap
•This is a variation of the 0 to 60 chipper from the South Loop Games that we did a few weeks ago.
Record time.

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