19.12.07 – South Loop Strength & Conditioning
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19.12.07

FITNESS
In teams of two with one person working at a time–
For time:
100 bike/row calories
80 box jumps, step down
60 double DB deadlifts 
40 DB shoulder-to-overhead
20 renegaded rows
Training notes:
•Partners split reps anyhow.
•One head of DBs touches ground on DB deadlifts.
•May need to have two different DB weights for different movements – that’s ok.
•30 minute cap.

PERFORMANCE
In teams of two with one person working at a time–
For time:
100 bike/row calories
80 box jumps, step down (24”/20’)
60 deadlifts (155/105)
40 shoulder-to-overhead (155/105)
20 burpee bar muscle-ups
Training notes:
•Partners split reps anyhow.
•Optional Rx+: 185/125 for barbell if you think this will take you less than 20 minutes.
•30 minute cap.

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