Southwest Active – Wednesday – Sept. 19

Wednesday – Row or AirBike/Skill + Row/AirBike MAP + AirBike or Row Skill
A. EMOM x 10 minutes:
1st – 30 sec HS Walking practice
2nd – 3-5 Jumping Bar Muscle Ups or Jumping Ring Muscle Up/Kipping Pull-Ups/Hollow to Superman on Rings or Bar
B. 7 sets @ high effort:
45 sec Rowing
45 sec Walk
45 sec AirBike
45 sec Walk
C. EMOM x 10 minutes:
1st – 30 sec HS Walking practice
2nd – 3-5 Jumping Bar Muscle Ups or Jumping Ring Muscle Up/Kipping Pull-Ups/Hollow to Superman on Rings or Bar