Southwest Active – Wednesday – Oct. 3

Wednesday – Row or AirBike/Skill + Row/AirBike MAP + AirBike or Row Skill
A. 10 min @ ez:
10 Cal Rowing or Biking
10-15 Side Plank Arch_ups/side – their legs can touch floor, but not hips
30 sec Banded Hollow Body Pull-Downs
B. Complete 1 Round @ High Effort Every 2 min x 10 sets
Set 1 – 15/12 Cal Rowing + 5-10 Russian KBS
Set 2 – 15/12 Cal AirBike + 4-10 Wall Balls @ 15/20lbs to 9/10ft
*goal is to move quickly, roughly 60 sec of work , then recover
C. 10 min Trunk Support Work
20-30 sec Wall Facing HS Hold
20-30 sec Hang From Pull-Up Bar
10-15 Hollow Arch Swings on Pull-Up Bar or Rings
5 Perfect Toes to Bar

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