Southwest Active – Sept. 26

Wednesday – Row or AirBike/Skill + Row/AirBike MAP + AirBike or Row Skill
A. 3 sets:
2 min Rowing/Biking or Ski @ 75%
15 Side Plank Arch-Ups/side – https://www.youtube.com/watch?v=zM2ExVkFAtU10 Hollow Arch Kip Swings from Pull-Up Bar – perfect mechanics, toes pointed, lats engaged really tight hollow – can be from Rings as well
5 False Grp Ring Muscle Up Transition or Jumping Ring Muscle Up or Jumping Bar Muscle Up
B. 5 sets @ high effort:
60 sec Rowing
60 sec Walk
60 sec AirBike
60 sec Walk
*push hard, consistent pacing, everyone is DOING AWESOME here
C. EMOM x 10 minutes:
1st – Handstand Walking Progression, Handstand/HSPU Progression, Plank Shoulder Tap Work, Trunk Work
2nd – Ring or Bar Complex: 2-4 Toes to Bar + 2-4 Pull-Ups + 2-4 Toes to Bar + 2-4 Pull-Ups – unbroken

Leave a Reply