19.11.11 – South Loop Strength & Conditioning
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19.11.11

FITNESS 
A. Handstand hold
1 AMSAP set
Training notes:
•Hold a handstand against the wall for as long as you can
Record time.
B. 20 min AMRAP:
20 reverse lunges, alternating
20 DB snatches, alternating
20 wall balls
20 assault bike/row calories
Training notes:
•Don’t be afraid to push it a bit on this and see what you can do.
Record reps completed.
PERFORMANCE
A. Handstand walk
60s AMRAP
Training notes:
•One shot at a 60s AMRAP of handstand walking.
Record distance covered.
B. 20 min AMRAP:
10 jumping switch lunges
20 DB snatches, alternating (50/35)
30 wall balls (20 to 10’/14 to 9’)
40 assault bike/row calories
Training notes:
•Don’t be afraid to push it a bit on this and see what you can do.
Record reps completed.

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