18.07.06 - Bring a Friend Friday! - South Loop Strength & Conditioning

18.07.06 – Bring a Friend Friday!

FITNESS
5 min AMRAP:
10 burpees
10 assault bike/row calories
+
(Rest 1 min)
+
5 min AMRAP:
12 wall balls
12 DB snatches, alternating
+
(Rest 1 min)
+
5 min AMRAP:
12 wall balls
12 lateral hurdle hops
+
(Rest 1 min)
+
5 min AMRAP:
10 burpees
10 assault bike/row calories

Training notes:
-Goal is to find a challenging but sustainable pace for each piece. 1 minute rest is not very long.
-Variation between the last five minute AMRAP and the first five minute AMRAP should be small.

Record total reps completed – and record reps for each piece in training notes.

PERFORMANCE
5 min AMRAP:
10 burpees
10 assault bike/row calories
+
(Rest 1 min)
+
5 min AMRAP:
12 wall balls (20 to 10’/14 to 9’)
12 DB snatches, alternating (50/35)
+
(Rest 1 min)
+
5 min AMRAP:
12 wall balls (20 to 10’/14 to 9’)
45 double-unders
+
(Rest 1 min)
+
5 min AMRAP:
10 burpees
10 assault bike/row calories

Training notes:
-Goal is to find a challenging but sustainable pace for each piece. 1 minute rest is not very long.
-Variation between the last five minute AMRAP and the first five minute AMRAP should be small.

Record total reps completed – and record reps for each piece in training notes.

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