18.01.26 - South Loop Strength & Conditioning

18.01.26

Fitness

A. (:20/:10) (w/r)
1. KB swings right/ band chops right
2. KB swings left/ band chops left
3. Assault Bike/ push ups flip 2 dip
4. Deadlifts/ straight leg sit ups w/ weight
5. Treadmill/ ab rollouts
6. Ski/ standing banded flies
7. Box jump on/off/ BB front rows
8. Burpees/ hollow snaps

B. 27-21-15-9:
Russian KB swings (tough)
Lateral burpees over kettlebell

Performance

A.(:20/:10) (w/r)
1. KB swings right/ band chops right
2. KB swings left/ band chops left
3. Assault Bike/ push ups flip 2 dip
4. Deadlifts/ straight leg sit ups w/ weight
5. Treadmill/ ab rollouts
6. Ski/ standing banded flies
7. Box jump on/off/ BB front rows
8. Burpees/ hollow snaps

B. 27-21-15-9:
Power cleans (115/75)
Bar-facing burpees
*15 minute cap.

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