18.01.08 - South Loop Strength & Conditioning

18.01.08

Fitness

In teams of two, partners alternate as necessary—
From 0:00-10:00—
80-100 wall balls
80-100 box jumps, step down
*Rest the remainder of the time if completed.
From 10:00-20:00—
80-100 wall balls
80-100 DB snatches, alternating
*Rest the remainder of the time if completed.
@ 20:00 —
4 rounds:
1 min row @ high effort (Partner 1)
1 min row @ high effort (Partner 2)

Performance

In teams of two, partners alternate as necessary—
From 0:00-10:00—
100 wall balls (20 to 10’)
100 box jumps, step down (24”/20”)
*Rest the remainder of the time if completed.
From 10:00-20:00—
100 wall balls (20 to 10’)
100 DB snatches, alternating (50/35)
*Rest the remainder of the time if completed.
@ 20:00 —
E30s for 8 min:
1st: 5s assault bike @ 100% (Partner 1)
2nd: 5s assault bike @ 100% (Partner 2)

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