19.11.06 – South Loop Strength & Conditioning
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19.11.06

FITNESS
8 min AMRAP:
3-6-9-12…DB Z press
•20 lateral hurdle hops b/w sets.
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(Rest 3 min)
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8 min AMRAP:
3-6-9-12…vertical ring rows
•20 lateral hurdle hops b/w sets.
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(Rest 3 min)
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8 min AMRAP:
3-6-9-12…push-ups, hand-release
•20 lateral hurdle hops b/w sets.
Training notes:
•Bodyweight movements should be difficult, but modify so that you have a realistic shot of completing the set of 9.
Record reps completed per set
PERFORMANCE
8 min AMRAP:
3-6-9-12…strict handstand push-ups
•30 double-unders b/w sets.
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(Rest 3 min)
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8 min AMRAP:
3-6-9-12…strict pull-ups
•30 double-unders b/w sets.
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(Rest 3 min)
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8 min AMRAP:
3-6-9-12…strict ring dips
•30 double-unders b/w sets.
Training notes:
•Bodyweight movements should be difficult, but modify so that you have a realistic shot of completing the set of 9.
Record reps completed per set

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