Southwest Active – Friday – Jan. 22/2016

Friday Rowing Map/Airdyne Map + Mixed Map Work/Varied Intensity
A. 10 x Rowing/Airdyne 30sec @85-90%/30sec off
B. 3sets @ high effort/85-90%
15 burpees
15 wall balls @15/20lbs to 9/10ft
15 box jump overs 20/24″
15 deadlifts 95/115
*rest same as work time
*mix and match work order per set