19.10.17 – South Loop Strength & Conditioning
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19.10.17

FITNESS
8 min AMRAP:
400m run
21 push-ups, hand-release
+
(Rest 4 min)
+
8 min AMRAP:
500m row
15 vertical ring rows
+
(Rest 4 min)
+
8 min AMRAP:
1 mile assault bike
9 DB (hu)manmakers
Training notes:
•Can rotate through bike, run and row in any order based upon logistics.
•Shoot for consistent splits on rounds.
Record reps completed per set
PERFORMANCE
8 min AMRAP:
400m run
21 chest-to-bar pull-ups
+
(Rest 4 min)
+
8 min AMRAP:
500m row
21 handstand push-ups
+
(Rest 4 min)
+
8 min AMRAP:
1 mile assault bike
9 DB (hu)manmakers (50/hand – 35/hand)
Training notes:
•Can rotate through bike, run and row in any order based upon logistics.
•Shoot for consistent splits on rounds.
Record reps completed per set

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