19.11.07 – South Loop Strength & Conditioning
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19.11.07

FITNESS 
A. E2:30 for 4 sets:
1st: 2 front squats
2nd: 1 front squat
Training notes:
•Waveload.
Record weights used.
B. 4 min AMRAP:
21 bike/row calories
15 lateral burpees over-the-DBs
AMRAP devil presses in remaining time
+
(Rest 3 min)
+
4 min AMRAP:
21 bike/row calories
15 lateral burpees over-the-DBs
AMRAP devil presses in remaining time
Training notes:
•DBs should be “tough”
Record reps completed in each AMRAP.
PERFORMANCE
A. E2:30 for 4 sets:
1st: 2 front squats
2nd: 1 front squat
Training notes:
•Waveload.
•Top single tough. Go for it if it feels good.
Record weights used.
B. 4 min AMRAP:
21 bike/row calories
15 lateral burpees over-the-DBs
AMRAP devil presses (50/hand – 35/hand) in remaining time
+
(Rest 3 min)
+
4 min AMRAP:
21 bike/row calories
15 lateral burpees over-the-DBs
AMRAP devil presses (50/hand – 35/hand) in remaining time
Training notes:
•DBs should be “tough”
Record reps completed in each AMRAP.

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