17.03.27 - South Loop Strength & Conditioning

17.03.27

AM:
4 sets:
1.1 miles assault bike @ 70% w/ roll-on
.4 miles assault bike @ 85%
.5 miles assault bike @ 70% w/ roll-off
-Rest 3 min

PM:
Open 17.5
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
20 min @ 50-70%:
3 min row w/ damper @ 1
1 min suitcase carry, right (light)
1 min suitcase carry, left (light)
3 min ski erg w/ damper @ 1
1 min Russian KB swings (light)
30s/side side plank

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