19.12.23 – South Loop Strength & Conditioning
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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. 3 rounds:
1 min ring muscle-ups/DB humanmakers
1 min rowing
-Rest 2 min
1 min sandbag over-shoulder (150/100)/double KB cleans
1 min assault bike
-Rest 2 min
Training notes:
•Shoot for consistent splits per round.
•Sandbag weight should be tough but sustainable.
Record reps completed on each interval.

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