Southwest Active -Thursday Dec.3/2015

Thursday Bsq Int % + Upper Push/Pull + Rowing/Airdyne Map
A. Back Squat @ 20×1, 4 reps @80% x 3 sets-3min
-people that dont know 1RM and are profiecient at Bsq – test it today
-people just learning squatting, practice sets of 5 for a bunch of sets
B1. Push Press @11×1, 4-3-2-4-3-2 – 1min (heavier on 2nd wave)
B2. Legless Rope Climb to 15ft, 1 rep x 5 sets-1min
or Strict Weighted Pronated Pullup @20×0, 2-3 reps x 5 sets-1min
or Banded Pullup @20×0, 4-6 reps x 5 sets-1min
or Ring Rows/weighted/elevated @20×0, 4-6 reps x 5 sets-1min
C. AMRAP in 10minutes in teams of 2
1 partner row 250m row/ 1 partner accumlates as many airsquats in the duration as possible
score is team total airsquats

No partner
AMRAP in 10minutes
10 cal rowing
10 air squats

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