Southwest Active – Thursday Dec. 10/2015

Thursday Bsq Int % + Upper Push/Pull + Rowing/Airdyne Map
A. Back Squat @ 20×1, 3 reps @85% x 3 sets-3min
-people that dont know 1RM and are profiecient at Bsq – test it today
-people just learning squatting, practice sets of 3 for 5 sets or more
B1. Push Jerk, 3 reps x 6 sets-1min
B2. Legless Rope Climb to 15ft-use arms on the way down, 1 rep x 6 sets-1min
– L-sit strict pullups 2-3 reps x 6 sets
-Strict pronated pullups/weighted 2-3 reps x 6 sets
– Chinover Barhold AMSAP x 6 sets
-Weighted Ring Rows/Ring Rows 6-10 reps x 6 sets
C. AMRAP in 10minutes – teams of 2

10 shuttle runs for first partner/while other partner gets as man Turkish get ups 15/25 alternating arms each time.Switch places

Score is total Turkish get ups as a team

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