Southwest Active – July. 20

Thursday – WGC MAP Sets + Scap
3 sets @ high effort:
200m Run
15 Thrusters @ 35/45
15 Box Jump Overs @ 20/24”
200m Run
10 Lateral Barbell Burpees
10 Wall Balls @ 15/20 to 9/10ft
Rest same as work time
+
EMOM x 10 minutes:
1st – 20-30 sec Hang From Pull-Up Bar – hold hollow
2nd – 20 sec L arm OH KB Hold + 20 sec R arm OH KB Hold @ tough loading