Southwest active-Friday-February 5/2016

New rope climb members. Dwight Murray and Sherry Schuddemat. Good job. 

Friday Rowing Map/Airdyne Map + Mixed Map Work/Varied IntensityA. 3 x 2min rowing/airdyne @85-90%/2min rest

B. 3 sets @ high effort/85-90%:

20 cal rowing/airdyne

12 russian kbs @16kg/24kg

12 air squats

12 box jump overs 20″

12 alternating db sntch 35-40lbs/50lbs

*rest same as work time

*mix and match work order

Leave a Reply