19.12.30 – South Loop Strength & Conditioning
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19.12.30

FITNESS
A. 10 minutes kipping skill work
Training notes:
•Keep progressing from where you were last week.
B. 10 min AMRAP:
10 bike/row calories
10 double KB cleans
10 bike/row calories
10 double KB shoulder-to-overhead
+
(Rest 5 min)
+
10 min AMRAP:
10 bike/row calories
10 double KB cleans
10 bike/row calories
10 double KB front squats
Training notes:
•Sandbag weight should be moderately tough.
Record reps completed.
PERFORMANCE
A. 10 minutes kipping skill work
Training notes:
•Practice muscle-up kipping.
B. 10 min AMRAP:
10 bike/row calories
5 burpee bar muscle-ups
10 bike/row calories
5 sandbag-over-shoulder (150/100)
+
(Rest 5 min)
+
10 min AMRAP:
10 bike/row calories
5 burpee ring muscle-ups
10 bike/row calories
5 sandbag front squats (150/100)
Training notes:
•Sandbag weight should be tough but sustainable.
Record reps completed.

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