Denise!
SW Active
Thursday – Row/AirBike MAP + Prowler Push–>Pchain + Core/Upper
Row/AirBike, 3 min @ 85-90% x 3 sets, 3 min rest – *can pair up here
+
Prowler Push, 100ft unbroken @ grind pace x 5 sets, 2 -3 min
*goal here is a heavy load push for lower body strength
+
EMOM x 15 minutes:
1st – AMRAP Unbroken Strict Pronated Pullups
2nd – 30 sec L arm OH KB Carry – heavy as possble
3rd – 30 sec R arm OH KB Carry – heavy as possble
SW Barbell
Thursday -CJ Mod + BB Cycle/Gym skillsA. Power Clean. Front Squat. Split Jerk 1.2.3 x 6 sets, 2 min
B. EMOM x 10 minutes:
1st – 4 TNG Power Snatch @ 65lbs/95
2nd – 1 Power Snatch + 3 OHS @ 65lbs/95
C. EMOM x 10 minutes:
1st – 15 Double Unders + 3 Tng Power Cleans @ 95/135
2nd – 15 Double Unders + 3 shoulder to overhead 95/135