17.12.11 - South Loop Strength & Conditioning

17.12.11

Fitness

A. E45s for 12 sets:
1st: 20-30s anti-rotational front plank – alternate arms throughout
2nd: 20-30s crab plank
3rd: 20-30s anti-rotational front plank – alternate arms throughout
4th: 30s single-leg glute bridges, alternating
B. In teams of two:
50 burpees
*Partner holds plank while other partner works
40 Russian KB swings
*Partner holds glute bridge while other partner works.
40 burpees
*Partner holds plank while other partner works.
40 Russian KB swings
*Partner holds glute bridge while other partner works.
30 burpees
*Partner holds plank while other partner works
40 Russian KB swings
*Partner holds glute bridge while other partner works.
20 burpees
*Partner holds plank while other partner works
40 Russian KB swings
*Partner holds glute bridge while other partner works.
10 burpees
*Partner holds plank while other partner works.
**20 min cap

Performance

A. E45s for 12 sets:
1st: 10-30s single-arm FLR on rings, right
2nd: 20-30s crab plank
3rd: 10-30s single-arm FLR on rings, left
4th: 30s single-leg glute bridges, alternating
B. In teams of two:
50 burpees
*Partner holds plank while other partner works
40 hang power cleans (95/65)
*Partner hangs from pull-up bar while other partner works.
40 burpees
*Partner holds plank while other partner works.
40 hang power cleans (95/65)
*Partner hangs from pull-up bar while other partner works.
30 burpees
*Partner holds plank while other partner works
40 hang power cleans (95/65)
*Partner hangs from pull-up bar while other partner works
20 burpees
*Partner holds plank while other partner works
40 hang power cleans (95/65)
*Partner hangs from pull-up bar while other partner works
10 burpees
*Partner holds plank while other partner works.
**20 minute cap

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