16.12.10 - South Loop Strength & Conditioning

16.12.10

10 sets:
90s bike @ 80%
-Rest 30s
*Consistent output all sets.
+
(Rest as needed)
+
E90-120s for 3 sets:
10s assault bike @ 97%
+
(Rest as needed)
+
E60-90s for 3 sets:
8s assault bike @ 97%

PM: MAP, high %, mixed
10 min AMRAP:
60 bar-facing burpees
30 back squats (225/155)
10 kipping handstand push-ups to 10 deficit
+
(Rest as needed)
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4 min @ 85%:
5 shoulder-to-overhead (185/135)
50 double-unders
10 row calories – damper @ 10
-Rest 4 min
4 min @ 85%:
50 front rack walking lunges (135/95)
8 bar-facing burpees
50 front rack walking lunges (135/95)
8 kipping handstand push-ups
-Rest 4 min
x2 (2x through 4 min AMRAPs)
+
(Into)
+
10 min @ 50-75%:
1:30 assault bike
1 min plank

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