19.12.14 – South Loop Strength & Conditioning
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19.12.14

FITNESS
In teams of two, complete the following for time waterfall style:
1000m row
15 burpee box jump overs
30 ring rows
50 Russian KB swings
-Rest until both partners complete Part 1, then:
In teams of two, complete the following for time waterfall style:
60 assault bike calories
15 burpee box jump overs (24”/20”)
30 ring rows
50 Russian KB swings
Training notes:
•35 minute cap.
•KB swings are American (overhead)
PERFORMANCE
In teams of two, complete the following for time waterfall style:
1000m row
15 burpee box jump overs (24”/20”)
30 pull-ups
60 KB swings (70/53)
-Rest until both partners complete Part 1, then:
In teams of two, complete the following for time waterfall style:
60 assault bike calories
15 burpee box jump overs (24”/20”)
30 pull-ups
60 KB swings (70/53)
Training notes:
•35 minute cap.
•KB swings are American (overhead)

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