sw active – May. 29

Wk 5 – May. 29Monday – Press/WCU Linear + EMOM Mixed MAP

A1. Press @ 11×1, 1 tough rep x 5 sets, 1:30 min -*go for a PR on last set

A2. Weighted Pronated Pullup @ 21×1, 1 rep x 5 sets, 1:30 min *see if people can accumulate 60 seconds of negatives right back to back in one set here!

B. EMOM x 10 minutes @ high effort/85-90%:

1st – 5 Double KB Thrusters @ 16/24kg/arm – handles together @ bottom

2nd – 30 sec Rowing* eave rower/airbike as needed

(5 min rest)

EMOM x 10 minutes @ high effort/85-90%:

1st – 10 Push-Ups + 10 Air Squats *scale the push-up reps as needed

2nd – 30 sec AirBike – ensure people are getting calories on this and not dogging it

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