18.11.23 – South Loop Strength & Conditioning
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18.11.23

FITNESS
For time–
5 rounds:
5 ring rows
10 push-ups
15 squats
-Into
4 rounds:
8 DB push presses
15 KB swings
-Into
3 rounds:
15 box jumps, step down
15 hanging leg raises
-Into
2 rounds:
20 wall balls
15 lateral hurdle hops
-Into
50 burpees

Training notes:
•35 minute cap

Record time.

PERFORMANCE
“Thanksgiving Sampler Platter”
For time–
5 rounds:
5 pull-ups
10 push-ups
15 squats
-Into
4 rounds:
8 handstand push-ups
15 KB swings (53/35)
-Into
3 rounds:
15 box jumps, step down (24”/20”)
15 toes-to-bar
-Into
2 rounds:
20 wall balls (20 to 10’/14 to 9’)
50 double-unders
-Into
50 burpees

Training notes:
•35 minute cap

Record time.

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