Southwest Active & SW Barbell – July. 27

Thursday – Lower Warm-Up/Movement + 10 min AMRAP + Upper ECC
A. Box Ankle Mobility – 6-8 reps/ankle x 2 sets

B. Cross Under Lunge, 10 reps/leg x 2 sets

C. 10 min @ high effort:
100m Run
10 Wall Balls @ 15/20lbs to 9ft
5 Burpees
D1. Half Kneeling Single Arm KB Press @ 40×0, 6-9 reps/arm x 3 sets, no rest b/t arms – 30 sec
D2. Supinated Grip Ring Rows @ 40×0, 10-15 reps x 3 sets, 1:30 min

Thursday – Sn/Cj Tech + MWG 20 min MAP
A. Squat Clean Thruster. Push Jerk. Split Jerk 1.1.1 every min x 10 minutes
B. 20 min @ high effort:
250m Row
10 Power Cleans @ 85/135lbs
5 Pull-Ups