Southwest Active -Wednesday-Dec.23/2015

Wednesday Posterior Chain + Core + Aerobic Tester + Mobility

A. Hip Thrusts @20×0, 8-12 reps x 3 sets-1:30min – as heavy as possible

B. Hollow Rocks, 20sec per min x 5 minutes

C. For time:

1000m row

50 air squats

40 situps

30 shoulder to overhead 55lbs/75lbs

20 burpees

10 strict pullups

or scaled option:

For time:

500m row

25 air squats

20 situps

18 kbs 25/45

12 ring rows

8 burpees

D. Banded Assisted Hamstring Stretch 30-60sec/leg x 2 sets

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