16.10.17 - South Loop Strength & Conditioning

16.10.17

Fitness
A. Pike handstand on box-
4x ALAP or 20s

B1. Alt lunge w/ DBs
8-10/leg, 2010 tempo, R90s
+
B2. Russian KB swing
8-10, Heavy, R90s

C. For time:
12-9-6-3
Burpees
Row Calories
*10 minute cap

Performance
A. Box handstand walk around box-
4 rotations/2 per direction

B1. Rear-foot elevated split squat
3×8-10/leg, 2010, R90s
+
B2. Clean grip RDL
3×8-10, 2010 , R90s
*Slight increase if possible

C. For time:
15-12-9-6-3
Burpees to 6” target
Assault bike calories
*10 minute cap

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