SW Active –
Tuesday – Push Stam/Vol + Core + LP1 Row
A. CGBP @ 20×1, 1 tough rep every 30 sec per min x 10 minutes
B. EMOM x 12 minutes:
1st – 30 sec Prone KB Drags
https://www.youtube.com/watch?v=J3BKyZda_nM
2nd – 30 sec Plank Walk Outs (don’t go to full standing)-
https://www.youtube.com/watch?v=HxcR03fBYG8
3rd- 30 sec Counter Balance Squat @ 3010
https://www.youtube.com/watch?v=KaSu6_Tasc4
C. 30 sec Row @ HARDEST effort x 5 sets, 3 min b/t
SW Barbell
Week 3 – Training – SW BB
Tuesday – Partner Workouts
A. 15 Double Unders + Split Jerk EMOM until a tough set
-women start @ 85lbs + 10lbs until a tough set
-men start @ 135lbs + 10lbs until a tough set
*Double Unders are to be performed once emom – 1 lift per team mate to be performed
B. In Teams of 2 For Time: – 1 person works/ 1 person rests
1 Mile Run
100 Wall Balls @ 15/20lbs
100 Burpees
1 Mile Run