Southwest Active – Wednesday – Oct. 10

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Wednesday – Row or AirBike/Skill + Row/AirBike MAP + AirBike or Row Skill
A. 10 min @ ez
250m Rowing
Skin The Cat Practice (scale with HollowHold, rocks, top of ring dip hold)
Frog Stand Practice
AMRAP Hollow Arch Swings on Pull-Up Bar
B. @ 85-90% every 2 min x 10 sets
Set 1 – 15/12 Cal Rowing + 4-6 DB Snatch @ 35/50lbs
Set 2 – 15/12 Cal AirBike + 10-30 DU’s
*scale this appropriately per individual – people should not be working longer than 70-75 seconds (that would be no good)
*goal is to move quickly, roughly 60 sec of work , then recover
C. 10 min – Gymnastic Support Work
30 sec Prone KB Drags – light
20-30 sec Wall Facing Shoulder Shifts – https://www.youtube.com/watch?v=mttIYGXtCcU
30 sec FLR on Rings
20-30 sec Pronated Hang From Pullup Bar

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