19.3.4 – South Loop Strength & Conditioning

19.3.4

FITNESS
A. Plank w/ alternating shoulder taps
4xAMSAP (-5); Rest 1 min
Training notes:
•Leave about 5 seconds in the tank on each set.
Record time to complete.

B. 15 min AMRAP:
20 lateral hurdle hops
20 row/bike calories
10 DB snatches, alternating
20 lateral hurdle hops
20 row/bike calories
10 DB goblet squats
Record total reps


PERFORMANCE
A. Wall-facing handstand hold
Accumulate 3 minutes in as few sets as possible
Training notes:
•Goal is to do this in as few sets as possible – not necessarily consistent sets.
Record time to complete.

B. 15 min AMRAP:
20 lateral hurdle hops
20 row/bike calories
10 DB snatches, alternating (50/35)
20 lateral hurdle hops
20 row/bike calories
10 DB goblet squats (50/35)

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