Southwest Active – April. 30

Wk 3 – April. 30
Monday – Bsq Int/Varied + DODL/Speed + RDL ECC + Skills/Gym
A. Back Squat @ 33×1, work to a challenging set of 5
B. Double Overhand No Hook Grip Deadlift @ 11×1, 2 reps @ 68% every 30 sec x 10 sets – focus is speed off the floor
C. Barbell Romanian Deadlift @ 40×1, 5 tough reps every min x 5 minutes – all tough sets
D. EMOM x 12 minutes:
1st – 30 sec L-Sit/Strict Toes to Rings/Leg Raises/Hollow Hold *Lower AB work*
2nd – 30 sec HSPU/HS Hold/HS Walking work/DB OH Hold *shoulder stability work*
3rd – 30 sec Rope Climb/Pullups/Strict RIng Row
E. 10 min Running EZ