20.01.20 – South Loop Strength & Conditioning
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20.01.20

FITNESS & PERFORMANCE
A. 3 sets:
60s double-unders in unbroken sets of 5
-Rest 60s
60s strict knees-to-elbows in unbroken sets of 2
-Rest 60s
Training notes:
•Modify so that you can do either double-unders or knees-to-elbows in unbroken sets.
•Don’t do single-unders – pick a number of double-under attempts.
B. In teams of two with partners alternating rounds—
10 min AMRAP:
7 single-arm DB thrusters, right (35/25)
7 single-arm DB thrusters, left (35/25)
7 lateral burpees over the DB
+
(Rest 5 min)
+
10 min AMRAP:
7 single-arm DB thrusters, right (35/25)
7 single-arm DB thrusters, left (35/25)
7 lateral burpees over the DB
Training notes:
•Shoot for consistent splits per round across both 10 min AMRAPs. Even though it’s a partner workout, don’t go out too hot.
Record reps completed.

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