19.11.25 – South Loop Strength & Conditioning
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19.11.25

FITNESS & PERFORMANCE
A. 10 minutes kipping skill work
Training notes:
•If you struggle on the kip, probably best to practice with toes-to-bar.
•If you are comfortable with kipping, practice really dialing in your kip. Different variations for toes-to-bar, pull-ups, muscle-ups, etc.
B. EMOM 20:
1st: 30s DB snatches, alternating (50/35)
2nd: 30s KB swings (53/35)
3rd: 30s burpees, no jump
4th: 30s assault bike/row
Training notes:
•This will be a lot of work on the same muscle groups. Pace such that your sets on the wall balls do not drop off throughout.
Record reps completed on each interval.

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