SW Active – Wednesday – April. 12

Wednesday – Upper EMOM Int + Upper EMOM End + Cyclical MAP (Run/Row/AB)
A. EMOM x 10 minutes:
1st – 3-4 Weighted Ring Dips @ 20×1
2nd – 4-6 Weighted Ring Rows @ 20×1 – feet elevated on box
B. AMRAP in 10 minutes:
20 DB Bench Press @ tough loading – something you can do 12-15 reps with fresh
20 Ring Rows @ toughest angle/no kipping/hips
C. 4 sets:
90 sec Rowing @ 85-90%
75 sec Shuttle Running @ 50%