20.03.09 – South Loop Strength & Conditioning
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20.03.09

FITNESS
A. EMOM 10:
1st: 10-30s support in bottom of ring push-up
2nd: 30-45s DB farmer’s hold (tough)
 
Training notes:
•Switch bottom of support hold to top of support hold if it feels sketchy on shoulders.
 
B. 3 rounds:
500m row
12 double KB deadlifts (tough)
21 box jumps, step down
 
Training notes:
•13 min cap.
•Sub 1.5 miles assault bike for 500m row.
 
Record time.
 
PERFORMANCE
A. EMOM 10:
1st: 10-30s support in bottom of ring dip
2nd: 30-45s DB farmer’s hold (tough)
 
Training notes:
•Switch bottom of support hold to top of support hold if it feels sketchy on shoulders.
 
B. “Christine”
3 rounds:
500m row
12 deadlifts (bodyweight)
21 box jumps, step down (24″/20″)
 
Training notes:
•13 min cap.
•Sub 1.5 miles assault bike for 500m row.
 
Record time.

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