Southwest Active – Wednesday – Dec. 20

Wednesday December 20, 2017
Warm-Up/Prep
+
A) Fatigue Repeatability from In House Competition:
1 set:
1 min Rowing @ 100%
1 min rest
1 min DB Power Clean to OH @ 20/35lbs/arm
1 min rest
1 min AirBike @ 100%
B) 30-45 min Rowing/Biking/Ski Erg @ 75%/moderate/ez:
@ minutes 3,6,9,12,15 – get off and perform a 20-30 sec of a skill – gym/KB/Skipping, etc – have some rep schemes in mind
@ minutes 18,21,24,27,30 – get off and perform 5 Russian KBS + 5 Goblet Squats + 5 Russian KBS @ moderate loading