Southwest Active – Aug.2

Thursday – MAP 5/5
Warm-up/Prep
+
5 min @ 85-90%
2 Sandbag Cleans @ 100/150lbs
4 Lateral Burpees over Sandbag
-2:30 min rest
5 min @ 85-90%
21 Wall Balls @ 15/20lbs to 9/10ft
10 DB Snatch @ 35/50lbs
15 Wall Balls @ 15/20lbs to 9/10ft
10 DB Snatch @ 35/50lbs
9 Wall Balls @ 15/20lbs to 9/10ft
AMRAP DB Snatch @ 35/50lbs in time remaining
-2:30 min rest
5 min @ 85-90%
Burpees over 20/24” Box – @ 2:30 min 30 DU’s
-2:30 min rest
5 min @ 85-90%
30 Cal AirBike
25 Cal Rowing
AMRAP AIrBike Cals in time remaining
+
Band Resistance External Rotations, 10-15 reps/arm x 2 sets, 1 min – use small mini bands tied to the RIG