18.01.03 – South Loop Strength & Conditioning


Fitness + Performance

A. Rear-foot elevated split squat
Build to an 8RM per side @ 30×1 tempo in 10 min
*Load with DBs at sides.

B. 3 rounds:
1 min suitcase hold, right (moderate)
1 min plank
1 min suitcase hold, left (moderate)
1 min D-ball over shoulder (tough)
1 min Turkish get-ups, alternating (same weight as suitcase holds)
1 min assault bike/row @ high effort
-Rest 1 min

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