Southwest Active – Thursday – Oct. 4

Thursday – Upper EMOM [Skill – low fatigue, practice] + Short Tester
A. EMOM x 30 minutes:
5 min: 2 Rope Climbs to 12ft – 1 No Jump + 1 Jump
5 min: 1 Kipping HSPU to Deficit every 30 sec
10 min: 4-5 Pendlay Rows @ 20×1
5 min: 3 tng Push Jerks every 30 sec
5 min: 4-5 tough Ring Rows every 30 sec
B. 12 min AMRAP
7 AirBike Cals
3 Burpees to 6 ” OH
7 AirBIke Cals
4 Burpees to 6 ” OH
7 AirBike Cals
5 Burpees to 6 ” OH

7 AirBike Cals

6 Burpees to 6 ” OH
etc continue trend with burpees until 12 min
*tester – keep score – floating around right now

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