Southwest Active. Monday- Dec. 7/2015

Week 3
Monday Deadlift Int % + Upper Push/Pull + Rowing/Airdyne Map Int
A. Deadlift @11×1, 10 reps @60%, 8 @65%, 6 @75%, 4 @80%, 2 @85%, 1 rep @90%, 1 rep @90%
B1. CGBP @22×1, 3 reps x 5 sets-1min
B2. Weighted Pronated Pullup @20×0, 2 reps x 5 sets-1min
-scale – chinover  (any grip) bar hold AMSAP x 5 sets-1min
-scale -weighted ring rows/ underneath3-5 weighted /ring rows 6-10 reps x 5 sets-1min
C. 3 rounds for time:
25 cal row
20 russian kbs 25/35
15 air squats
-completed in a conga lines/teams of 2
-1 partner finishes row then moves on to russian kbs – then other partner jumps on row, first partner finishes kbs then moves on to air squats
– 2nd person cant move on until first person has completed the movement