SW Active – Wednesday – April. 5

Wednesday – Upper EMOM Int + Upper EMOM End + Cyclical MAP (Run/Row/AB)A. EMOM x 10 minutes:

1st – 1 Rope Climb to 12ft + 3 Ring Dips 

2nd – 1 Rope climb to 12ft + 3 Strict Pronated Pull-Ups

B. EMOM x 10 minutes:

5 min: 20 sec Seated DB Press @ moderate to challenging loading – tempo 1010

5 min: 20 sec Supinated Bent Over Barbell Rows @ moderate to challenging load tempo 1010

C. 6 sets:

60 sec Rowing @ 85-90%

45 sec Shuttle Running @ 50%

15 sec Transition

60 sec AirBike @ 85-90%

45 sec Shuttle Running @ 50%

15 sec Transition

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