19.3.11 – South Loop Strength & Conditioning

19.3.11

FITNESS
A.
Strict hanging leg raises
5×3-6; Rest 60s

Training notes:
•Keep your arms straight.
•Bend knees to make this easier.
•Increase layback to make this harder.
Record time to complete.

B. 3 rounds:
500m row/20 assault bike calories
15 burpee box jump overs
12 DB snatches, alternating

Training notes:
•15 minute cap.
Record time.

PERFORMANCE
A.
Hang-to-inverted on rings
5×3; Rest 60s

Training notes:
•Keep your arms straight! No bent arm pulling here.

B. For time:
1500m row/1 mile assault bike
50 burpee box jump overs (24”)
50 DB snatches, alternating (50/35)

Training notes:
•15 minute cap.
Record time.

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