19.11.27 – South Loop Strength & Conditioning
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19.11.27

FITNESS & PERFORMANCE
A. Back squat
10,8,6; Building; Rest 2 min
Training notes:
•All working sets should be somewhat challenging, and last few reps of last set should be “tough”
•If you were here last time when we did 3×8, use that as a guideline for what weights to shoot for.
Record weight used.
B. 2 rounds:
1 min AMRAP DB burpee box step-overs
-Rest 30s
1 min stir-the-pot
-Rest 30s
1 min AMRAP DB burpee box step-overs
-Rest 30s
30s/side hip helicopters
-Rest 30s
Training notes:
•Shoot for consistency between rounds on DB burpee box step-overs.
•Each round will take 6 minutes.
•Hip helicopters: https://www.thegaitguys.com/thedailyblog/2019/11/5/the-hip-helicopter-exercise
Record reps completed.

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