Southwest Active – Wednesday – Dec. 6

A) EMOM x 30 minutes @ high effort:
1st – 4 Med Ball Cleans or 5 KB Clean and Jerks @ challenging load/arm – from the floor
2nd – 8-10 Burpees to 6 ” OH
3rd – 10 Jumping Switch Lunges + 10 Russian KBS @ 16/24kg
4th – 10 DB Thrusters @ 20/35lbs
5th – 10/8 Cal Rowing
6th – 50 DU’s
B) EMOM x 10 minutes:
1st – 2-3 Ring Dips + 2-3 Pullups + 2-3 Toes to Bar
2nd – 2-3 Hand Release Pushups + 5-7 Parallel Grip Ring Rows