Southwest Active – Wednesday – June. 21


Wednesday – Sumo Deadlift Int + Bsq Speed EMOM + Core/Gym EMOM
A. Sumo Deadlift @ 11×1, 5 reps every 2:30 min x 4 sets, – start @ challenging load + 10-20lbs every set *be sure they finish @ “challenging/tough”
B. Back Squat @ 10×1, 2 reps @ 62% every min x 11 minutes – focus on speed/good position
C. EMOM x 5 minutes:
20 sec Hollow Rock
10 sec Transition
20 sec Hollow to Superman on Pullup Bar
10 sec Transition
D. EMOM x 5 minutes:
5 Push-Ups
5 Pullups
10 Air Squats
*every min this has to performed, focus is moving quickly
*can be kipping or jumping
E. 30 sec HS Practice/Wall Walk/FLR/Ring Work every min x 5 minutes

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