Southwest Active – Monday – Nov.27

Wk 1 – Nov. 27
Monday – Vertical CP + Horizontal CP + Core/Carries/Hold/Skill
A1. Press @ 11×1, 5 tough reps x 3 sets, 1 min
A2. Weighted Pronated Pull-up @ 2×1, 3-5 reps x 3 sets, 1 min
C1. Flat DB Bench Press @ 40×1, 8-10 reps x 3 sets, 1 min
C2. One Arm DB Rows @ 20×1, 6-8 heavy reps/arm x 3 sets, 1 min
D. EMOM x 15 minutes:
1st – 20-30 sec Top of Ring Dip Hold – hold hollow
2nd – 1 Rope Climb to 12ft + 1 Wall Walk
3rd – 10 sec L-Sit from Pullup Bar
4th – 30 sec Weighted L Side Bridge
5th – 30 sec Weighted R Side Bridge