19.05.14 – South Loop Strength & Conditioning
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19.05.14

FITNESS
25 min AMRAP:
1500m row/2 miles assault bike
-Into
3 rounds:
20 lateral hurdle hops
10 DB snatches, alternating
-Into
1000m row/1.5 miles assault bike
-Into
3 rounds:
20 lateral hurdle hops
10 DB snatches, alternating
-Into
500m row/1 mile assault bike
AMRAP burpee DB box step-overs in remaining time

Training notes:
•Can go lateral to the box on burpees.
•Adjust distances as necessary on cyclical pieces to give yourself some time on DB box step-overs.

Record reps completed.

PERFORMANCE
25 min AMRAP:
1500m row/2 miles assault bike
150 double-unders
40 DB snatches, alternating (50/35
1000m row/1.5 miles assault bike
100 double-unders
30 DB snatches, alternating (50/35)
500m row/1 mile assault bike
AMRAP burpee DB box step-overs in remaining time (50/hand to 24” – 35/hand to 20″)

Training notes:
•Can go lateral to the box on burpees.
•Adjust distances as necessary on cyclical pieces to give yourself some time on DB box step-overs.

Record reps completed.

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