18.02.28 - South Loop Strength & Conditioning

18.02.28

Fitness
A. 10 min kicking into a handstand skill work

B. EMOTM 9:
Mins 1-3: 8 DB Z press + 5 push-ups, hand-release
Mins 4-6: 8 double DB bent over rows + 5 push-ups, hand-release
Mins 7-9: 8 DB Z press + 5 strict hanging leg raises
+
EMOTM 9:
Mins 1-3: 30s wall balls
Mins 4-6: 30s box jumps, step down
Mins 7-9: 30s jumping squats
+
EMOTM 9:
1st: 30-45s single-arm KB front rack hold, right (heavy)
2nd: 30-45s single-arm KB front rack hold, left (heavy)
3rd: 30s wall balls (30 to 10’/20 to 9’)

Performance
A. 10 min kipping handstand push-up skill work

B. EMOTM 9:
Mins 1-3: 2-4 kipping handstand push-ups to deficit + 6 toes-to-bar
Mins 4-6: 10 chest-to-bar pull-ups
Mins 7-9: 2-4 kipping handstand push-ups to deficit + 6 toes-to-bar
+
EMOTM 9:
Mins 1-3: 30s wall balls (30 to 10’/20 to 9’)
Mins 4-6: 30s box jumps, step down (30”/24”)
Mins 7-9: 30s jumping squats
+
EMOTM 9:
1st: 30-45s single-arm KB front rack hold, right (heavy)
2nd: 30-45s single-arm KB front rack hold, left (heavy)
3rd: 30s wall balls (30 to 10’/20 to 9’)

Happy Birthday to the man with the moves!!! @sammc2009 😎🕺🏽

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