20.01.30 – South Loop Strength & Conditioning
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20.01.30

FITNESS
A. Bench press
4,4,3,3; 4s at same weight, 3s at same weight; Rest 2 min
 
Training notes:
•Weight should be tough but sustainable.
 
Record weight used.
 
B. For time:
50 goblet DB reverse lunges, alternating (50/35)
50 DB box step-ups (50 to 24″/ 35 to 20″)
50 strict handstand push-ups to 5″ target
200’ bear crawl
 
Training notes:
•10 min cap.
•Variation of scaled Open workout 19.3.
•Establish bear crawl lanes at the beginning of class.
 
Record time completed.
 
PERFORMANCE
A. Bench press
3,2,3,2; Waveload; Rest 2 min
 
Training notes:
•First wave moderate, second wave tough.
 
Record weight used.
 
B. For time:
50 single-arm DB overhead reverse lunges, alternating (50/35)
50 DB box step-ups (50 to 24″/ 35 to 20″)
50 strict handstand push-ups
200’ handstand walk
 
Training notes:
•10 min cap.
•Switch hands whenever on lunges.
•Variation of Open workout 19.3.
 
Record time completed.

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