Southwest Active – Sept. 25

Wk 4 – Sept. 24
Monday –  Upper Int + Movement +  Grind/Test
A. Pendlay Rows, 6 reps every 45 sec x 5 sets into…
Pushups, 6-10 reps every 45 sec x 5 sets into..
Pendlay Rows, 4 reps every 30 sec x 4 sets into.. *heavier than first round
Pushups, 4-7 reps every 30 sec x 4 sets into..
B1. 8 Hollow Rocks + 6 Kip Swings on Bar/Rings + 4 Toes to Bar/Toes to Rings x 3 sets, 10 sec
B2. Bear to Single Arm Back Bridge or Bear to Back Bridge Progressions, 2-3 reps/arm x 3 sets, 1:30 min