19.3.22 – South Loop Strength & Conditioning
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19.3.22

FITNESS & PERFORMANCE
A.
EMOM 12:
1st: 25s row/assault bike @ gradually escalating pace – last 5s at near all out pace
2nd: 20s double DB front squats (move fast)
3rd: 20s lateral burpees over the DBs (move fast)
4th: Rest

Training notes:
•Timeframe on the bike/row has increased over the last several weeks – pace will slow down based upon that.
•Choose a weight that allows you to move fast on the DB front squats.

B. E2min for 8 sets:
1st: 5 handstand push-ups + 5 chest-to-bar pull-ups + 6 DB snatches, alternating
2nd: 20 jumping switch lunges + 6 DB snatches, alternating

Training notes:
•16 minutes total
•Move fast on these pieces.
•Scale handstand push-ups and chest-to-bar pull-ups to a challenging upper body pushing and pulling movement.

Record time.

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