Southwest Active – Wednesday – Mar. 28

Wednesday – Upper EMOM Int + Upper EMOM End + Cyclical MAP (Run/Row/AB)
A. EMOM x 10 minutes:
1st – 2 Push Press @ 11×1 + 1-2 Weighted Pullups @ 20×1/Scaled: 2 Push Press @ 11×1 + 1-2 Weighted Negatives @ 40×1
2nd – 2 Ring Dips @ 21×1 – can be weighted + 1-2 Weighted Pullups @ 20×1/Scaled 6-8 Seated KB Skull Crushers – no weighted pull-up movement this min for scaled
B. EMOM x 10 minutes:
1st – 20 sec Push-Ups or scaled: 20 sec DB Bench Press @ tough loading *if they need an AB Matt or scaling – its DB Bench Press not scaled push-ups
2nd – 20 sec Supinated Grip Ring Rows
C. 4 sets @ high effort/85-90%
1 min Rowing
1 min rest
1 min AirBike
1 min rest
1 min Shuttle Running
1 min rest

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