19.07.01 – South Loop Strength & Conditioning
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19.07.01

FITNESS
A. Push-ups
AMRAP in 60s

Training notes:
•Do a few warm-up sets but only one solid attempt at AMRAP.

Record reps completed.

B. In teams of two with partners alternating rounds—
20 min AMRAP:
200m run
4 DB push presses
8 DB bent over rows
12 air squats

Training notes:
•Partners alternate rounds.
•DB weight should be moderately tough but unbroken.

Record rounds completed.

PERFORMANCE
A. Strict ring dips
One AMRAP set

Training notes:
•Do a few warm-up sets but only one solid attempt at AMRAP.

Record reps completed.

B. In teams of two with partners alternating rounds—
20 min AMRAP:
200m run
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 air squats

Training notes:
•Partners alternate rounds.
•Modify bodyweight movements as necessary to keep moving with minimal breaks.

Record rounds completed.

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